Twofer

Twofer – as defined by Websters: something that satisfies two criteria or needs simultaneously.

PAX got twice their money's worth today with exercise mashups!

Warmup:
10 IC Cotton Mill (Cotton Picker / Windmill)
– Cotton picker, but the reaching under part will be close to left foot, 1.2.3.clap, then right foot 1.2.3.clap.
10 IC Arm circles Sobriety Style (while balancing on R leg)
10 IC Arm circles backward Sobriety Style (while balancing on L leg)
10 IC Plank Jacks (Plank / Jumping Jack combo)
10 OYO Star Jacks (Combo of squats and jumping jack)
– Squat down, jump squat into a "star" like a jumping jack, and back down in squat.
10 IC Mountain Climber Merkins (4 count mtn climber, 1 merkin x 10)

The Thang:
Mosey to the rock pile – everyone choose your poison and down to the lower practice field, circle up
10 IC Squat Curls – 10 regular curls while holding a squat position
10 IC Hydraulic Squat Press – (8 count move) start on your knees holding rock, L up, R up, stand from squat, air press, down, squat, R down, L down = 1.
10 IC Trifecta – (6 count move) Curl, Press, Skull Crusher Combo

Bring your rock with you, mosey to the picnic table area
Battle of the Shields Training  – 25 step ups OYO while holding rock
leave rocks where they are…now find some wall space.
10 IC Dirty Hookup Merkins (Dirty Hookup + Merkin) 6 count move due to addition of merkin
          Dirty Hookup – Plank with eyes facing wall, R hand up on wall, L hand up, then R down, L down)
10 OYO Donkey Kick / Dwight Howard – Plank with feet facing wall, kick feet up on the wall, then back down.  Stand up, turn around, jump high as you can to slap the wall. turn around and back to plank, repeat.

Mosey the long way around to small brick ledges
Racoon Tree – Racoon crawl (similar to bear crawl but narrow and on a ledge), and end of ledge move to open area and "Al Gore" (squat and hold a tree) for 10 seconds, then Racoon crawl back down other wall, and Al Gore 10 seconds.

Mosey the long way back to rock at the picnic tables
Battle of the Shields Training  – 25 step ups OYO while holding rock
mosey to return the rocks.

Mosey to the front practice field.

Leg Wrecker – split PAX in half about 25 yards apart.  One half stays in place and holds "Al Gore", while the other does "Lt. Dan's" over.  Once Lt. Dan meets Al Gore, they switch up roles.
           Al Gore – pretend to hug a tree from a squat position.
           Lt. Dan – 1 squat, single lunge with each leg, 2 squats, lunge, 3 squats, lunge, etc.. for given distance

Battle of the Shields Training – Partner up for partner drag, across field, switch and repeat.

Run over to the bleachers and run up/down the stairs, each time back around at the bottom, 10 OYO Chinook Squats
mosey to launchpad for Mary…

Mary:
10 OYO Partner Punch Situps with partner holding squat.
10 IC Moon Gods R (where Jane Fonda meets leg circles)
10 IC Moon Gods L 
10 IC Box Cutters mixed with X and O's (4 count box cutter, with arms out in X, then next set arms in O

Reflection:

Jokingly I tied the workout to the reflection based on "Two excercises are better than one".  But this verse is talking about us.  That two or three of us together are stronger than individually.  So I want to encourage you all to be here for each other whenever possible, not just at F3 workouts, but whenever we need one another.  Together we are stronger!

?Ecclesiastes 4:9-12 NIV