Flashback Friday

Dr. Seuss was back at the ‘ol stomping grounds to Q a beatdown.

Warm up: with Alan Parsons Project “Sirius” music in background, disclaimer verbally accepted.  OYO trunk rolls and leg swings.  IC – overhead claps, grass pickers, Abe Vigodas, side lunge, reverse lunge, Moroccan night clubs, SSH, Merkins, Mayweathers, Peter Parkers, and mountain climbers.

Pull up station:  3 sets of 3-5 pull-ups one at a time while other PAX held low plank.

Indian run halfway around church, mosey the rest of the way.

Weights: 15-20 reps with two 15lb. dumbbells: chest flys, back flys, curls, skull crushers, thrusters, dumbbell swings, back rows from plank position, and tricep press.

Pull-up station for tucks: 3 sets of 5 tucks one at a time while the rest of the PAX held low back plank.

Prayer and stretching.

F3 Lehigh Valley