F3 Valley Forge
Reeves Park, Phoenixville, PA
PAX : 4 high impact men posted in the 20 degree weather for an excellent Boyant led beatdown.
Warmup :
– mosey around the park (0.5 mile)
– high knees
– butt-kickers
– karioake
– motivators countdown from 5 IC
– monkey humpers x20 IC
– mountain climbers x20 IC
– people’s chair for a few minutes
– balls to the wall for 10 seconds x 4 and then SINGLE arm balls-to the wall
The Thang :
– Merkin walk down the path that splits Reeves Park (1 merkin, then stay in plank position and “plank walk” one step over. another merkin).
– 20 merkins in a row, then we did various 20 rep exercises
– in between the 20 merkins :
– low, slow squats
– low plank holds
– total of over 110+ merkins – feeling the burn
Mosey over to the bandstand
– 40 dips
– 40 step-ups
– 40 bulgarian squats
– 20 dips
– 20 step-ups
– 20 bulgarian squats
6MOM :
– dead cockroaches x20
– flutter kicks x20 IC
– helly dolly x20 IC
– freddy mercury x20 IC
– more dead cockroaches x20
Count-o-rama
Name-o-rama
Circle of Trust : included words about making sure you use your time wisely, as we don’t know when our last day on this earth will be.