PAX: Low Flow, Sweet Roll, Trench, Baby Shark, Black Tuesday, Gipper
Q: Gunner
Weather – Clear and 58 °
6:00 AM – We state our good-bys to the Sarpy Studs who ran a ton of miles and had to depart for baseball games. I quickly welcomed the Pax and cited the F3 Mission statement, 5 Core Principles, “Modify as Necessary” disclaimer, and we moseyed out toward the arboretum and warmed-up.
Warm-O-Rama – Through the Arboretum
- 10 IC Hairy Rockettes
- 10 IC Imperial Walkers
- 10 IC Moroccan Nightclub
- 15 Blades of Steel
- 10 IC Alternating shoulder touches
- 15 Yoga Toe Touches
- 10 IC High Knees
- 10 IC Butt Kickers
- 15 Mummy Kicks
Pre Thang- At the Picnic Shelter
- 20 One-leg squats – Shuttle Run Sprint; We did (5) total sets
Second Pre- Thang at the Softball field’s bleachers
- Set 1 – 10 dips: 10 IC SSH
- Set 2 – 15 dips: 15 IC SSH
- Set 3 – 20 dips: 20 IC SSH
- Set 4 – 25 dips: 25 IC SSH
- Set 5 – 20 dips: 20 IC SSH
- Set 6 – 15 dips: 15 IC SSH
- Set 7 – 10 dips: 10 IC SSH
The Thang – Moseyed to Halleck Park’s Front open field
Pax did one long line and started with
- 25 Groiners – 25 lunges
- 25 Air Squats- 25 lunges
- 25 Low Dollies- 25 lunges
- 15 Alarm Clocks- 25 lunges
- 25 IC Plank Jacks – 25 lunges
- 25 Merkins- 25 lunges
- 25 Mountain Climbers – 25 lunges
- 25 Flutter Kicks – 25 Lunges
- 25 Big Boy Sit Ups- 25 lunges
- 25 Werkins – 25 lunges
- 25 IC Mktar N’Dynes- 25 lunges
- 15 IC Mountain Man Poopers- 25 lunges
Mary – We circled up for Calves
(2) sets of straight, Outer, Inner calf raises each at 25 reps
Announcements
Brick Builder Event
Next Saturday work-outs are varied. Check the schedule
COT– I just shared with the Pax a neighborhood issue of a couple who doesn’t mow their yard. This happens every year and I struggle to be helpful due to the fact I do not want to become the person who mows their yard all the time. I don’t want to fall into this task, but I know it will make for a more unified neighborhood.