12 Pax Building a Good Foundation

FNG-1 Rubi, FNG-2 3-Rivers

Warm-up

25 IC Side Straddle Hops

Right over left and left over right stretch

Quad stretch both legs

 

The Thang

Mosey to the benches

Split up in two groups

1^st group 15 Step ups for each leg

2^nd group squats until first group is complete

Swap and repeat

Mosey to the signs

1^st group does Al Gores until 2^nd group returns from Quadrophelia

Swap and repeat

Mosey to the front of the school

1^st group does Crunch Burpees (they were made up) until 2^nd group returns from Quadrophelia up the hill

Swap and repeat

1^st group does 35’s Squats (they were made up which included Spork squats) until the 2^nd group returns from lunges up the hill

Everyone does 15 or so of Crawdads hamstring walkouts (they were made up by a professional)

Mosey to the pull up bar

Every gets a chance to do 15 leg raises in pull up position while the rest of the PAX are inch worm planking. (I wanted two sets but we were running out of time)

Mosey to the track

20 IC Monkey Humpers

Mary while being attacked by Gnats

20 IC LBC

15 IC Low Flutter Kicks or something like that

1 Minute of low planking

9 IC Leg lifts

1 Minute of low planking

15 WWI

 

Reflection

Matthew 7:24-25

Building on a Solid Foundation

²⁴ “Anyone who listens to my teaching and follows it is wise, like a person who builds a house on solid rock. ²⁵ Though the rain comes in torrents and the floodwaters rise and the winds beat against that house, it won’t collapse because it is built on bedrock.

 

 

Thank you guys for letting me lead this morning it was fun! Hope you enjoyed it