July 2, 2018

7/2/18- A.O. Higgins.

Q – Tails

Pax – 9 with 3 FNG, Tails, Goldstar, Wilson, Heater, Swobbles, welcome Ziggy Stardust!

Warm up

SSH IN CADENCE
SHOULDER ROTATION IN CADENCE
COTTON PICKERS IN CADENCE
SQUATS IN CADENCE
MERCINS IN CADENCE
IMPERIAL WALKERS IN CADENCE
MOUNTAIN CLIMBERS IN CADENCE

Block party

BICEPS CURLS 15
TRICEP PUMPS 15
OVER HEAD PRESSES 15
ROW PULLS 15
SQUAT SWINGS 15

Block race

BEAR CRAWL TO 1ST, BLOCK IN TOW, SPRINT TO HOME, WALK TO BLOCK – WRR.

Cool down

HOLD PLANKS 60 SECONDS
STRETCH
HOLD PLANKS 60 SECONDS
STRETCH
HOLD PLANKS 90 SECONDS

Count-a-rama
Name-a-rama
COT – Words and Prayer.
Photo opp.

Hard work for this 9 PAX at AO Higgins, this morning! Welcome 3 FNGs and are newest PAX Ziggy Stardust!

#f3 #f3nation #f3ohio #f3dayton #fitness #hurts #beingfatsucks #moveittoloseit #bearcrawls #bearcrawlssuck

C1B3249F-1693-4B20-A94A-209689D842BA

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