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Warm-up: IC – imperial walkers, side lunge, grass pickers, Abe vigodas, quad stretch and leg swings. One of the PAX (who shall not be identified, except to say that his F3 name rhymes with squeaker) mentioned that he needed to do more distance running. So began the extra credit mile pain train. Followed by 2 minutes of jump rope.
The Thang: Arms exercises with recovery reps. 20 reps of Arms exercises included: military press, curls, back rows, skull crushers, donkey kicks, and chest flys. 10 reps of Recovery exercises included: huggy bears, arm circles, Moroccan sun gods, low lank, side plank, and back plank.
Mary: flutter kicks, reverse crunches, half-superman, and American hammers.
People’s chair for COR, NOR, and announcements. That keep the announcements short. Finished in prayer.