10 tough souls jumped right out of the sack for??? Mary came early, hit hard, we tried to run from her, she would never, ever go away… Am I your enemy now?
Warm-ups:
- Skipper Hops – 50IC
- Windmills – 10IC
- Copperhead Squats – 20IC
- Cotton Pickers – 10IC
- Plank Jacks – 20IC
- Mountain Climbers – 20IC
- LBH Mosey, meet in the back playground
The Thang:
- Mini-Meat Grinder, split into 4 groups
- Hanging Toe Touches – 12
- Skull Crushers – 20
- Australian Rows – 15
- Curls for Girls – 20
Rotate through each station, LBH Mosey, gather @ the top
- World War 1 Sit-Ups – 30
?Mosey to the back playground
- Repeato #1: Mini-Meat Grinder, split into 4 groups
- Hanging Toe Touches – 12
- Skull Crushers – 20
- Australian Rows – 15
- Curls for Girls – 20
Rotate through each station, LBH Mosey, gather @ the top
- Repeato #1: World War 1 Sit-Ups – 30
?Mosey to the back playground
- Repeato #2: Mini-Meat Grinder, split into 4 groups
- Hanging Toe Touches – 12
- Skull Crushers – 20
- Australian Rows – 15
- Curls for Girls – 20
Rotate through each station, LBH Mosey, gather @ the top
- Repeato #2: World War 1 Sit-Ups – 30
?Mosey to the parking lot entrance
- LBH Quadrophilia, mosey back
- Repeato #1: LBH Quadrophilia, mosey back
- Repeato #2: LBH Quadrophilia, mosey back to gather in the parking lot for Mary
Mary:
LBC – 20IC
Low Flutter – 20IC
Freddie Mercury – 20IC
Low Dolly – 20IC
American Hammer – 20IC
Reflection:
?Luke 6:35
But love your enemies, do good to them, and lend them without expecting to get anything back. Then your reward will be great, and you will be children of the Most High, because he is kind to the ungrateful and wicked.
Keep your friends close, but… keep your enemies closer…
Moleskin:
- Man… That was a challenge! Sorry… Really… Ha!
- Sorry for the "Mini-Meat Grinder" rhythm issues to start, a well-oiled machine once we found it though
- Peanut Gallary = Opening to the parking lot = Entrance to the parking lot
- I feel everyone gave it their all, awesome! Everyone seemed like they were toast after Mary!
Homework:
- Merkins – 3 to 4 sets of 30 to 50 scattered throughout each F3 off day!!!
I took great pleasure in opening a big can of pain for you gentlemen, a true joy!
My Best, Dandelion