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.