F3 – The Pit
1/25/2020
Warm-a-rama
- Mosey from Shovel Flag on road around lake to parking lot across from Papio-Bay
o 20 SSH IC
o 20 Windmills IC
o Batwings – 20 forward arm circles, 20 backward arm circles, 20 seal claps, 20 overhead claps IC
o 20 Bobby Hurleys – on my down
o 20 Goofballs IC - Mosey back to station 1 by the lake
Beatdown – 6 Stations Around Halleck Park Lake
1- BLIMPS
a. 5 Burpees
b. 10 Lunges
c. 15 Imperial Walkers – IC
d. 25 Plank jacks – IC
e. 30 Squats
i. After exercises are complete, full lap mosey to Station 2
2- ATMs
a. 15 alternating shoulder touches IC
b. 10 Tempo Merkins IC
c. 10 Fast Merkins
i. After exercises are complete, full lap mosey to Station 3
3- CORE
a. 15 – BigBoy Situps
b. Plank – Count to 30 IC
c. American Hammers – 20 IC
i. After exercises are complete, full lap mosey to Station 4
4- BLIMPS
a. 5 Burpees
b. 10 Lunges
c. 15 Imperial Walkers – IC
d. 25 Plank jacks – IC
e. 30 Squats
i. After exercises are complete, full lap mosey to Station 5
5- ATMs
a. 15 alternating shoulder touches IC
b. 10 Tempo Merkins IC
c. 10 Fast Merkins
i. After exercises are complete, full lap mosey to Station 6
6- CORE
a. 15 – BigBoy Situps
b. Plank – Count to 30 IC
c. Alabama Ass Kickers – 15 IC – each leg
i. After exercises are complete, full lap mosey to Station 1 (RINSE/REPEAT)
Mary
Alabama Ass Kickers – 20 IC – each leg
American Hammers – 25 IC (bc it’s the 25th!)
Group Stretch
o Feet spread apart – stretch down and touch left foot
o Feet spread apart – stretch down and touch right foot
o Right arm across chest – 10 count
o Left arm across check – 10 count
o Right Arm Behind head – 10 count
o Left Arm Behind head – 10 count
Name-o-rama
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Prayer Requests
COT
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