15 total Pax (including 3 from @F3LegionLegit) met in the still muggy gloom @F3Woodshed
Warm up jog around the Circus once and then to the front of the school.
In cadence (pay attention):
Arm circles forward (x5) + 1 burpie
Arm circles forward (x5) + 2 burpies
Arm circles forward (x5) + 3 burpies
Arm circles backward (x5) + 4 burpies
Arm circles backward (x5) + 5 burpies
Arm circles backward (x5) + 4 burpies
Squats (x5) + 3 burpies
Squats (x5) + 2 burpies
Squats (x5) + 2 burpies
Mighty Thor (1 sit up to 4 Russian twists… 10 sit ups to 40 Russian twists)
Hand release burpies to the side (x3)
Hand release burpies to the top (x3)
Monkey humper burpies (x3) [okay, this one won’t be called again]
Line up at the sidewalk at the front of the school (in the small grassy area next to the road) and pair off.
Partner 1: hold plank
Partner 2: lunge walk distance + 5 merkins + jog back
change positions, repeat 2x
Partner 1: hold air chair
Partner 2: lunge walk distance + 5 LBCs + jog back
change positions, repeat 2x
Partner 1: hold deep lunge position, switch the forward leg when Partner 2 comes back
Partner 2: lunge walk there & back
change positions, repeat 2x
This is when the @F3LegionLegit guys ran back to their AO.
Circle up.
Hold air chair for group count 2x
Close up circle for some Duck-Duck-Goose workout. While one person lunge walks around the outside of the circle, the rest of the group does the following together:
high plank
low plank
hold 6″
flutter kicks
high plank with L and R arms up
Back up 2 steps to make the circle bigger, so we can do:
Side Straddle Hop + 1 burpie
SSH + 3 burpies
SSH + 5 burpies
SSH + 4 burpies
SSH + 2 burpies
Cool off walk to the LCD sign at the front corner of the school.
Return to AO at own pace.
PRAYERS: For F3 Michelle’s family (spoke and unspoken). Contact Eastminster Presbyterian for support.
ANNOUNCEMENTS:
– @F3Woodshed + @F3LegionLegit convergence this Thursday (9/6/18) at Starbucks for quick work out + coffeteria.
– @F3Woodshed will be moving the cage from outside the school fence soon. You may be asked to help!