I'll admit, I didn't prepare much for this Q. I didn't confirm until Fri. evening. Fortunately, I've done this enough times, I can draw from memory some some great exercises from the inventory…The Rampage maybe? or perhaps Colt 45s? How about both?
Friendly New Guy (FNG) is Ryan. A native of NC, family man, and a friend of Anvil's, so you know he's cool.
F3 name decided on is OBD (on-board diagnostics) since he's a great mechanic and can figure things out before any vehicle light can.
F3 name decided on is OBD (on-board diagnostics) since he's a great mechanic and can figure things out before any vehicle light can.
Warm-Up:
20 IC SSH
20 IC Mtn Climbers
20 IC Windmills
20 IC Tony Hawks
10 IC Right Arm Circles, 10 IC Left Arm Circles
20 IC Copperhead Squats
20 IC SSH
20 IC Mtn Climbers
20 IC Windmills
20 IC Tony Hawks
10 IC Right Arm Circles, 10 IC Left Arm Circles
20 IC Copperhead Squats
Indian Run:
From the AO to the pool parking lot. The last Pax in line drops for 3 merkins before running to the front.
From the AO to the pool parking lot. The last Pax in line drops for 3 merkins before running to the front.
At the Clubhouse: OYO 10 Burpees, 10 WWI Sit-ups, repeat until each Pax runs the perimeter of the clubhouse/tennis courts.
Indian Run:
From the pool parking lot to the AO. The last Pax in line drops for 3 merkins before running to the front.
From the pool parking lot to the AO. The last Pax in line drops for 3 merkins before running to the front.
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
Pain Stations (2 rounds):
At the playground: 25 step-ups is the counter, Australian pull ups, leap over obstacles, Colt 45s, calf raise on the ladder.
At the playground: 25 step-ups is the counter, Australian pull ups, leap over obstacles, Colt 45s, calf raise on the ladder.
Mary:
One minute of each:
WWI Sit Ups
Flutter Kicks
LBCs
Jane Fondas
Box Cutters
WWI Sit Ups
One minute of each:
WWI Sit Ups
Flutter Kicks
LBCs
Jane Fondas
Box Cutters
WWI Sit Ups
Reflection:
Proverbs 10:9
People with integrity walk safely, but those who follow crooked paths will slip and fall.
Proverbs 10:9
People with integrity walk safely, but those who follow crooked paths will slip and fall.
Shredder