AO: Swamp
When: 01/04/2022
PAX:
Number of Pax: 9
Pax Names: Billy Ray, Boo Boo, Capsize, Dial Up, Downsize, Drop Box, Heisenberg, Hot Shot, Mr. Binks,
Number of FNGS: 0
FNG Names:
QIC: Heisenberg
The BackBlast:
Nice clear morning in the gloom, a balmy 18 degrees F. 9 Pax will and ready for the New Year beatdown.
Warm Up:
Mosey 2 laps around parking lot
Mor NC’s | Overhead Claps | Iron Mikes |
Squats | Low Plank Reach | Mt Climber Twist |
Imperial Walkers | Merkens | SSH’s |
Thang:
Mosey to each Station
Station | Arms/Chest | Cardio | Core | Legs |
#1 | T- Merken | Power Jack | Circle Kicks | Lateral Jump |
#2 | Hindu Merken | Sky Kick | Airplane Abs | Twisting Squat Jump |
#3 | Tricep Dip | Ski Jumper | Scorpion | Jack Squat |
- Agility ladder drills (1 foot each, 2 feet each, side 1 foot, side 2 feet)
Discussed F3 mission and way we can be community leaders. Prayer and announcements.