On the heels of some trying times within our PAX as well as F3 Isotope, we are reminded that we can do anything as long as we lean on the right rock for support and strength. See Philippians 4:13…my favorite bible verse. That was our inspiration.
Warmups at The Green – SSH, Mountain Climber, IST, Merkins, stretching, box jumps
Mosey to DUMC and grab pavers
First set of exercises – sets of 5, 10, 15, 10, 5
- curls
- skull crushers
- front shoulder raise
- overhead press
Run one lap around DUMC parking lot
Second set of exercises – sets of 5, 10, 15, 10
- Merkins
- Freddy Mercury
- Diamond Merkins
- Peter Parker
- Parker Peter
Put up pavers, grab sand bags
Third set of exercises – sets of 10, 15, 20, 10
- Wallbangers (Deep squat with sand bag, explode up and press throw sand bag against wall. Catch bag, repeat)
- WWII sit ups
Put up sand bags
Mosey to Green for Mary
LBC, W crunch, Carolina Dry Dock (because our shoulders weren't cashed enough!!)
COT