3 F’s for GP 02.08.20 (Forceps, Farva & Fanny Pack)
3 HIMs showed up to GP and mumble chatter started before the clock started.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Imperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 30 ct Pigeon Pose, 20 Merkins, 10 X 3 ct Prisoner Squats
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
- 4 sets of 20’s – Curls for the girls
- 4 sets of 20’s – Overhead Overhead Tri-press
- 4 sets of 10’s – Ground Pounders
- 4 sets of 10’s – Trunk Twists
- 4 sets of 10’s – Rutrows
- 4 sets of 10 x ct – Bench Press
- 10 x 3ct – Windshield Wipers
- 10 x 3ct – 6 inches (arms extended)
- 10 x 3ct – Box Cutters
- 10 x 3ct – Scissor kicks
Mosey to playground wall:
- 20 x 3ct Alternating Leg Step Ups
- 10 Derkins
- 10 Erkins
- 10 Merkins
- 20 Dips
- 10 x 3 ct Plank Jacks
- 10 Merkins (wide grip)
- 10 x 3ct Lunges
- 10 x 3ct Rockies
- 10 Carolina Dry Docks
- 20 Homer to Marge (10 standard, 5 alternating single leg)
- 10 Rockies
- 10 WWII’s
- 20 – side Crunches (10 each side)
- 20 – side Leg lifts (10 each side)
T-Claps for Farva and Fanny Pack who doubled down this morning with 5 miles at U-Turn.
Announcements: Play Set Build now scheduled for Feb 28th.
Prayer Requests: Farva’s neighbor had a house fire a couple days ago and lost everything.
Fanny Pack took us out.
