F3 Blast Furnace, Reeves Park, Phoenixville, PA
Moved to the “Tunnel of Pain” – Phoenixville High School
Q : Dial-Up
PAX : 8
Conditions : Heavy rain, 43 degrees
Warm-up Stretches
Arm circles (Side, front up high above head)
100 – Side Straddle Hops (Jumping Jacks)
Grass pickers
Imperial Walkers
The Workout
Round 1
25 – Balls to the Wall Walkouts then Merkins with each walkout
25 – LBCs – Feet against wall
25 – Sumo Squats – Backs against wall (slow drop)
25- Imperial Walker backs against wall
Mosey – Run over bridge and back to tunnel
Round 2
25 -Balls to the Wall Walkouts then Merkins with each walkout
25 – LBCs – Feet against Wall – Touching opposite side heads
25 – Sumo Squats – Backs against wall lift heals on each squat
25- One leg against wall then raise opposite arm then switch sides
Mosey – Run over bridge and back to tunnel
Round 3
25 – Balls to the Wall Walkouts then angled Merkins (switching each side) with each walkout
25 – LBCs – Feet up in air against wall (touch toes)
25- Speed Skaters or forward and backward lunges
25 – Side plank Raises (feet against wall)
Mosey – Run over bridge and back to tunnel
6 MOM
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Flutter kicks 25
Hello Dollys 25
ABCs
Number-ama : 8
Name-O-Rama
Circle of Trust
Closing Prayer