Po’s Farewell


Not mentioned: Jeff Cook, this was his first post

 

Warmup

 

Mosey around parking lot, high knees, butt kickers, and karaoke.

Side Shuttle hop

Cotton Pickers

Flings

Toy Soldiers

Head to rock pile

 

Workout pt 1

Grab a rock and line up in the lot

Do the following exercises and Zamperini between lots

1st lot – 20 rock swings

2nd lot – 20 mercans

3rd lot – 20 squat press

4th lot – 20 curls

5th lot – 20 pull ups

Low flutter while waiting

Long lap indian run

And back through the lot with the rocks…

1st lot – 20 rock swings

2nd lot – 20 mercans

3rd lot – 20 squat press

4th lot – 20 curls

 

 

Workout pt 2

Mosey to wall

People’s Chair… not for long

Partnered exercises

Partner 1 – 20 derkins, while partner 2 holds elbow plank, then switch

Partner 1 – Balls to the wall, while partner 2 does 10 burpees

Repeato

Half loop lap indian run back to rocks

 

Workout pt 3

1st lot – 20 rock swings, then rocks back

2nd lot – 20 mercans

3rd lot – 20 carolina drydocks

4th lot – 20 lunges in place

5th lot – 10 pull ups

Rocks back

Mary

Recover Recover

Farewell friends! Actually, I'm only moving 15 minutes down the road, but I'll be deeper in Concord, so I'll be going to the Meca workouts since they'll be closer. I'll make an occasional visit to the ole F3Lkn from time to time.

Magnum (Kevin White) will be taking over as Master Q!