Better Late Than Never
A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.
Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls
The Workout:
4 Corners of the field:
- Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
- Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
- Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,
Bleachers: Irkins, Dips and Dirkins – Rinse and repeat
Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each
Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH, Box Cutters.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.
It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.
