F3 Valley Forge @ the Blast Furnace – Phoenixviille, PA
Saturday October 26, 2019 @ 6:30a
Q : Boyant
PAX : 11
Conditions : clear, dry and 50 degrees.
11 PAX posted in the gloomy morning for a Boyant led beatdown at the Phoenixville High School Football field.
Pre-Warmup :
Approximately 1 mile run to the football field.
Warmup :
arm circles
circle arms
oh claps
seal claps
Moroccan night clubs
mountain climbers
side straddle hops
The Thang :
100 yard ladder in 10 yard increments with rotating exercises :
– merkins
– carolina dry docks
– burpees
– squat jumps
– pencil jumps
– Indian run back to the park
6 MOM
flutter kicks
Hello Dolly
Rosalita
high planks
right-arm plank
left-arm plank
right-leg plank
left-leg plank
low-hold plank
grateful plank (everyone planked in a circle while we went around and described what we are grateful for).
Overall runtime :
1.5 mile sprinting
1 mile Indian run
1 mile regular run
Number-ama : 11
Name-o-Rama : welcome Gizmo to F3 Valley Forge! Not an FNG, but a returning PAX to the area.
COT included prayers for a Phoenixville family that just lost a loved one, and that we all consider how grateful we are as we head into Thanksgiving.