Warmup
Bear crawl to the shovel flag for the pledge.
Mosey to the baseball field. Circle up.
- Side Straddle Hops x 20
- Good Mornings x15
- Imperial Walkers x15
- Plank Jacks x15
- Merkins x15
The Thang
Count off in to ones and twos
Ones: Balls to the Wall / Twos: Bear Crawl the Bases / Flapjack
Ones: Squats / Twos: Run the Field Perimeter / Flapjack
Ones: LBCs / Twos: Wheel Barrel the Bases / Flapjack
Ones: People's Chair with Overhead Press / Twos: Lunge Walk the Bases / Flapjack
Ones: Starjumps / Twos: Run the Infield Backwards / Flapjack
Ones and Twos line up on the right field foul line alternating low and high planks. Each group over under to the right field foul line.
Mosey to the rock pile with some navigational assistance through the wilderness. Grab a rock.
- Bicep Curl x15
- Tricep Extension x15
- Bent Over Row x15
- Overhead Press x15
- Repeato x12
Mosey back to the parking lot.
Mary
- Low Slow Flutter Kicks x20
- Homer to Marge (Isotope Style led by Hippie. Raleigh version too Risque) x10
- Mason Twist x 20
Moleskin
Welcome FNG "The Worm".
I had a great time leading the PAX today. This was my first Q since relocating to the area from Raleigh. Starting from scratch in a new town is chaotic to say the least, but having F3 to fall back on has been a blessing. The same goodwill that I left behind is alive and well in the brothers of Isotope . I'm looking forward to many more mornings in the gloom with these guys.