6/23/18 Ground Pounder
7 PAX came out for the beat down.
Warm up:
10’s – Good Mornings, Windmills, Imperial Walkers & Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers
The Workout
- 10’s SSH, Standard Merkins, Plank Jacks, Mountain Climbers, Burpies (for the tardies)
Rock Shock -(pick a big’n)
circle up rotate rocks around circle between sets
- 4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, Windshield Wipers
Cousac to the bathroom wall
Wall of Pain:
- 70 count Balls to the Wall
- 10 Burpies
Cousac to the Playground
Aik’n Station: Break into 3 groups rotate stations clockwise
- Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
- Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
- Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders
Rock Suicides in lawn: Pair up and chose one rock. 1 planks while other sprints to sidewalk and back
- 2 sets: Standard Rock Planks
- 2 sets: Crab Planks
Tunnel of Love X 2 – While Pax plank side by side, one by one someone crawls under the tunnel of planking pax.
Return Rocks to pile and mosey back to lot for COT/BOM
Announcements:
6/27 Wrangler Virgin Q @ Possom Trot (Action Park – 5:30AM)
4th of July Convergence @ Disney (Middle Creek Park 6:30AM) so invite your neighbors
Healing Transitions needs us- 2 PM Fridays at the Arena- Pick a Friday and HC
Review and share the FB Post from the F3 founders.
Prayer Requests: Pax on the DL (Draper, DD, Crablegs), Safe travels for Pikachu’s family (sister in-law headed to Korea and the rest headed to Yellowstone).