(Posted on Behalf of Pocahontas)
19 pax posted at Turning Point this am. We conquered the field this morning with non-stop movement and block work.
Conditions: Cool and Clear
Disclaimer & Prayer
The Thang:
Mosey to back parking lot
Circle up
- SSH x10 ic
- Arm Circles x10 ic
- AC Reverse x10 ic
- TTT x10 ic
Partner up
1 partner moseyed to the get a block, other headed to the track.
Blocks set up in between soccer goals in front of groups
1st circuit:
- Partner 1: Big Boy Sit ups (nonstop until partner is back)
- Partner 2:
- Bear crawl to block, Block Press x5,
- Back peddle to opposite side of track, Squats x10.
- Repeat exercises back to partner.
FlapJack then Plank for the six when partner is back
2nd circuit:
- Partner 1: Flutter Kicks(nonstop until partner is back)
- Partner 2:
- Lunges to block, Block curls x10,
- Bunny Hop to opposite side of track, Mercins x10.
- Repeat exercises back to partner.
FlapJack then Plank for the six when partner is back
3rd circuit:
- Partner 1: LBCs(nonstop until partner is back)
- Partner 2:
- Crab Crawl to block, Block Mercins x5,
- Karaoke to opposite side of track, Burpees x5.
- Repeat exercises back to partner.
FlapJack then Plank for the six when partner is back
4th circuit:
- Partner 1: American Hammer(nonstop until partner is back)
- Partner 2:
- High Knees to block, Block Mercins x5, Block Press x5, Block Curls x5,
- Sprint to opposite side of track, Burpees x7.
- Sprint back to partner.
FlapJack then Plank for the six when partner is back
Mosey to put up blocks, mosey to back parking lot.
Mosey around parking lot for last two mins to shovel flag.
COT
Announcements:
- Cheech 10k 11/10
- Run Hard Race 11/03
- Christmas Park 12.14
- Bulldog Looking for Mentorships for Midway
- No Shave November for F3 Disaster Relief Fund
Prayer requests:
- Corbitt Anderson
- Hampton Schultz
- Quis Neighbor
- Quis Coworker