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)