The Octagon | Prarie Lane Swing School
Temp 22 degrees
Q: Bloodshot
PAX: Mufasa, Space Bar, Black Flag, RollBar, Patton RESPECT, Doppler, Slow Pitch, Safe Ride, ChipNDale, MotherGoose, Retweet, Stella, Zebo, Kingpin, Wentworth, DrThunder, RoomService, Folsom, Othello.
Bloodshot stated the F3 mission, core principles, and disclaimer followed by a mosey to the other side of the Octagon for warm a Rama.
WAR x 15 reps
SSH
Chinooks
Windmills
Tappy taps
High knees
Prethang
Marvel warmup
Peter parker: 15 IC
Iron Hulk: Merkin : air press 1:4 x5
Thor : big boy : American hammer 1:4 x5
Thang
Crescent moon: divide into groups of 4. 3 stations. Station 1 by the shovel flags. Station 2 by the west parking lot. Station 3 along wall facing basketball court. Group 4 run from 1 to 2 is the push.
Station 1
15 reps each exercise. Rinse/ repeat until pushed
B Burpees
L lunges, forward each leg
I imperial walkers IC
M merkins
P Plank Jacks IC
S (air Squats)
Station 2
15 reps each exercise. Rinse/ repeat until pushed
B Burpees
O Over head Claps
M Merkins
B Big Boys
S Squats
Station 3
Wall sits c cherry pickers IC x 30
Balls to the Walls x 30 seconds
6mom
Flutter kicks
Heal touches
Leg raises
LBC
Crunchy frog
Hammer
COT
At this time of year we reflect on the past and reevaluate our future goals. We think about our inner Demons that challenge our souls. We think about our accomplishments and our trajectory.
RIGHT NOW you’re here as HIM planting, growing, and serving. **that’s a great start for 6:15 am!! Be great today PAX!
Quote:
“what lies behind us and lies before us are small matters compared to what lies within us. And when we bring what is within out into the world, miracles happen.”
-Ralph Waldo Emerson