Full body beatdown at PT
Warm Up: Follow me for a lap around the tennis courts and a lot of line work across the parking lot
circle up for side straddle hops, good mornings, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout: grab a big rock for lifting – no need for a flat one as we will not be pushing it across the parking lot (today anyway) and circle up
Full body beatdown using 1 minute intervals. Instructions were to max out reps each interval and then begin the next interval after about a 10 second recovery
round 1 Chest
merkins, press with rocks, wide merkins, press with rocks
jog around the parking lot
round 2 shoulders
shoulder press with rocks, Carolina dry docks, bttw, ground pounders
jog around the parking lot
round 3 back
ruh rohs, Supermans w/back flex, ruh rohs, Supermans w/back flex
Jog around the parking lot
round 4 arms
curls for the girls, tricep extensions, curls for the girls (slow), diamond merkins
Jog around the parking lot
round 5 legs
weighted squats, split-lunge agility, weighted squats – return the rocks
Mary: circle up on the tennis courts and hold chill cut plank. Once the six arrived alphabet soup was called to close
Announcements:Welcome FNG 2.0 Messi
BRR this weekend, csaup oct 20th, anyone available on Saturday to help Kid Cracker move his parents please let him know.
Prayer: thankful for f3 and the men involved, asked for help to be better men, husbands, fathers and sons
