Swamp 11/5

Warm ups…. trunk rolls, grass pickers, abe vegotas, plank position calf stretch, plank jacks….mosey

We started off with a 12ish minutes of legs. We had 10 guys and each picked their favorite exercise. Some of which were, squats, calf raises, star jumps, lunges, Bonnie Blair’s, 521 motivators, and a few more I can’t remember….mosey to the swing set

Next did everybody and we did a small circuit at the jungle gym of 12 minutes of countdown from 10 to 1. Started off with 10 pull ups, Penrose on the swings, 10 incline push-ups, and 10 dips, next round of 9 of each and we made it down to 6 before we ran out of time, then Mosey to the shovel flag or we had about 12 minutes of around of Mary each Guy picked their own favor exercise some of which we’re big boys sit ups, Kalos, flutter kicks, American hammers, leg up ground slaps count around at 10 each, reverse plank count around of 10 each,

Finished up with County Rama name a rama and circle of trust prayers and praises an announcement

 

F3 Lehigh Valley