Shelter Workout
Pax for 9 for an intense under the shelter workout out in the open….
Warm Up:
20 cadence SSH
10 cadence daisy pickers
mosey to grass at bottom parking lot
The Workout: The Circuit Of Rain’
9 different Stations
- 10 x Tire Flips (also rotation time keeper)
- Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
- The Drum Reel Pull (total body destroyer)
- Jump rope
- Squats with firehouse on shoulders
- 20lb Slam Ball
- Cinder block ‘curl then overhead press’ 2 per tire flip
- Diamond Merkin (1 per tire flip holding plank)
- Cardio/plank freestyle (plank jacks or mountain climbers etc)
3 total circuits were completed.
Reload truck with toys.
Mary:
Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.
Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers
2ndF – Curry and Beer movie night at John Deere’s
