We started with a Mighty stretch and warm up
Given we were at a school, we started by counting…… by 4s,to make making 4 groups of 3. (and noted that 12 is divisible by 1,2,3,4,6,12)….
Each group started in a different corner of school (hence 4 corners).
Group 1: started on playground – pull ups
Group 2: started on planters – dips
Group 3: started middle of basketball court – mercant
Group 4: started where road meets back driveway of school – burpies
After arriving at each station, each grouped started with 10 squats. Then 10 pull-ups (group 1), 10 dips (group 2), 10 mercant (group3) and 10 burpies (group 4). Then each group rotated closkwise to the next station, and once they arrived, immediately started with 10 squats, then the specific exercise at that station.
Mercants and dips increased by one each time. Pull ups and burpies decreased by one each time.
We completed 4 full rotations and then started Mighty core work. First exercise was with a partner.
Sit ups (x25) while partner held feet in a plank position. Switch
Throw downs 20/person, switch.
2 sets of each
Circled up for a quick, yet Mighty mary……30 Lbcs, mason twists, Ws, low flutter (30 sec) and ended with a 45 second superman.
Most importantly, we inititated a new member into the F3 Family…. Welcome Vinegar Ben. Well done on your 2nd post .
Excellent work men. A very Mighty morning at the Mighty Oak indeed.