Road to Emmaus

Saturday, March 30, 2018

Disclaimer invoked by the Q. Seasonal and geographical inspiration from Luke 24:13, 32.  The road from Jerusalem to Emmaus is 7 miles.  At average walking speed a 180 pound man burns about 770 calories covering that distance.  PAX were promised to burn at least that many calories during the one hour workout.

Warm-o-rama: Jogging, shuffling, high knees, butt kickers, skipping, backwards jogging, jumping, bending and light stretching in the parking lot.  Mosey to the stage for Movement #1.

Movement #1 – Cadence work.  Side straddle hops, Abe Vigodas, Morroccian sun gods, grass pickers, crab cakes, Merkins, shoulder taps, Peter Parkers, mountain climbers, half superman, and low plank.  Mosey to pavilion for Movement #2.

Movement #2 – Arms, abs, legs. Arms – Pull-ups, dips, and weight resistance training with milk jugs including: curls, shoulder press, and chest flys.  Abs in cadence: LBCs, air snow angels, American hammers, and crunchy frogs.  Legs: weighted squats, step-ups, box jumps, and poll pulls.  Mosey to field for Movement #3.

Movements #3 – fifty yard sprints interspersed with fifty yard recovery jogging.  Mosey to parking lot.

COR, NOR, announcements, COT

F3 Lehigh Valley