START OF WITH A MOMENT OF SILENCE IN HONOR OF OUR MILITARY VETERANS
Warm Up at the Flag |
Our Goal for today is to be fast paced and push our partners to be as quick as possible |
1) Side Straddle Hops in cadence: 15 |
2) Squat on your own: 15 |
3) Little Baby Arm Circles in cadence: 15 forward & 15 backward |
THE THANG:
You and your partner will start at opposite spots for each of the stations. You will not be racing against your partner; however, you will be at a quick pace to push him the best you can. After the first exercise of 15 reps, then you will go to the other side and do 15 reps of the next exercise until each of you has done 3 sets of 15. Then the pax will be instructed to do another pair of exercises. 4 Different locations. Weather = A Beautiful 44 degrees!
Partner Up and head to the Water Fountain |
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Station 1 at the Water Fountain |
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1) |
3 x 15 of Right Leg Step Ups |
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2) |
3 x 15 of Left Leg Step Ups |
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3 x 15 of Iron Cross |
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3 x 15 of Push Ups |
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Station 2 get bricks and line up on the curb |
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1) |
3 x 15 Side Raises |
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2) |
3 x 15 Front Raises |
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Front Lunge w/ Bricks to other side |
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Front Lunge w/ Bricks to other side |
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3 x 15 Flutter Kicks |
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3 x 15 Curls |
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Backwards Lunge w/ Bricks back |
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Backwards Lunge w/ Bricks back |
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Station 3 get blocks and line up at the center light |
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1) |
3 x 15 Block Press |
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2) |
3 x 15 Block Overhead Press |
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Hallelujah Walk to other side |
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Hallelujah Walk to other side |
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3 x 15 Bunny Hops over the Block |
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3 x 15 Block Kettle Bells |
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Backwards Hallelujah Walk back |
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Backwards Hallelujah Walk back |
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Station 4 To the Tennis Courts (One set of 11’s in honor of 11/11 Veteran’s Day) |
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11’s: Merkins and Freddy Mercury’s – run to the other side and backwards run back to the beginning side |
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Announcements: N/A |
Prayer Request: Salute to our Veterans, Rad Doll requested prayers for Mrs. Francis Morris, May Plant requested prayers form Mr. Steven Smith |
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