Site icon F3 Lehigh Valley

07/23/2022 - Bee Hive - Snot Woggler Rides Again

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Warm-up: IC x 10-20 – overhead claps, side lunge, toy soldiers, hill Billys, Abe Vigodas, grass pickers, Freddie Mercury, Peter Parkers, Merkins, SSH, goof balls.

3 Rounds of dips, derkins, and step ups x 10-15.

Pain train to playground

The Thang: The Snot Woggler with two 15 lbs. dumbells. Exercises included man-makers, thrusters, curls, chest fly, back fly and skull crushers with recovery exercises including night clubs, bat wings, and counts of 10.

Mary: with weights – American hammers, big boys, half-superman, J-lo’s, and pickle-pushers.

Mosey to shovel flag for COT.

COT: COR, NOR, announcements, prayer.

 

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