FNG-1 is Hooper
Warm-Up:
20 IC SSH
20 IC Mtn Climbers
20 IC Windmills
20 IC Copperhead Squats
19 IC Tony Hawks
20 IC SSH
20 IC Mtn Climbers
20 IC Windmills
20 IC Copperhead Squats
19 IC Tony Hawks
The Rampage:
Bear Crawl up the parking lot, then 5 Merkins
Crawl Bear down the parking lot, then 5 Merkins
Bear Crawl up the parking lot, then 5 Merkins
Crawl Bear down the parking lot, then 5 Merkins
Road Work (to the clubhouse parking lot):
Indian Run, last in line completes 5 SSHs, before running to the front.
Indian Run, last in line completes 5 SSHs, before running to the front.
At the clubhouse parking lot: 4 cones, one in each corner of the parking lot; one pax in the center with the football; one pax sprints from one cone to the next while catching the football, then throws it back and drops for 3 Merkins once at the next cone.
Other pax are at the other parking lot: Lunge walk down the parking lot and quadraphilia back (repeat) until each pax completes 2 x around football cones.
Road Work (back to the AO):
Indian Run, last in line completes 5 SSHs, before running to the front.
Indian Run, last in line completes 5 SSHs, before running to the front.
2nd playground Pain Stations (2 rounds):
20 Step-ups is the counter
Stations are:
– Australian pull-ups,
– calf raise on the ladder, and
– pull-ups
20 Step-ups is the counter
Stations are:
– Australian pull-ups,
– calf raise on the ladder, and
– pull-ups
Another run: up LBH and down Crepe Ridge and back to the AO.
Mary:
1 minute: WWI Sit Ups
30 seconds: Jane Fondas right
30 seconds: Jane Fondas left
30 seconds: Flutter Kicks, pause
30 seconds: Flutter Kicks
Repeat
1 minute: WWI Sit Ups
30 seconds: Jane Fondas right
30 seconds: Jane Fondas left
30 seconds: Flutter Kicks, pause
30 seconds: Flutter Kicks
Repeat
Reflection:
Joshua 1:9
"Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”
Joshua 1:9
"Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”
Good times were had.
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