Didn’t Feel Like Fall

Event Date

Sep 19, 2017


Another great morning with men that make us all better.

Sweatshop goes a little something like this. 

Warmup: 

Toe Up Ankle Touches – 16 total 

Walking lunges – 16 total 

Toe touches normal -10 count 

Right over left – 10 count 

Left over right – 10 count 

Side Straddle hops – 35 total 

Workout:

Run to top of little hill 

Shoulder taps – 10 each side -cadence 

Run back to launch pad 

Broad jumps halfway up parking lot 

Merkins(Push ups) x 10 

Crawl bear back 

Merkins(Push ups) WIDE grip x10 in cadence

Bear crawl halfway up parking lot 

Mountain climbers x40

Sideways shuffle back (Low stance ) 

Sprints -all the way down parking lot & back x 2 

Mosey to the back playground area

Max. Hang from pull up bars – 1 minute

Others plank while waiting then switch 

Repeato 

This time Max pull ups 

Plank 

Dips from lateral bars x 10 

Jump squats x 10 

Repeato 

Plank jacks 20 

Back to launch pad 

Side straddle hops x 35 

Run to top of little hill & then to top of BIG hill & stop 

25 burpees 

Run back to launch pad 

1 minute plank 

Mary: 

Tipper 43 – low flutter 

Metro 45 – x's & o's 

Dandelion 42 

Wild Thing 32 

Cheetah 47 Hip Dip (right) 

Holeshot 26 

Theuss 

K-9 (Tasha?) 

Skipper 42 Hip Dip (left) 

Reflection: Proverbs 20:24 – A person's steps are directed by the Lord. How then can anyone understand their own way. 

Prayer: Dandelion

As always the pleasure is all mine gentleman. 

I am very proud to be a small part of F3 

Sincerely, 

Tipper (Kenny West)