DATE – 1-7-19
A.O. – Higgins
Q – Tails
PAX – Goldstar, Dangle, Wilson,
PAX TOTAL – 4
Conditions were nice and warm! High wing brought a good chill, but air temp was good! Hit the A.O. Thinking it was Zebra’s Q! Goldstar quickly reminded me that it was mine! So I put a plan together and we hit it.
Warm up
- Shoulder rotations – 10
- SSH – 30
- Cotton pickers – 15
- Windmills – 15
- High knees – 20
- Badboys and these guys
- Merkins – 10
Hard core
- Mosey to Out building
- Ran through core routine
- Sky, thigh, ground clap (holding a wall sit the PAX reaches to the sky, then touches the thigh, the bends to the ground, then back to center and claps hands) did this in cadence – 30
- Full plank count down from 60
- Elbow plank count down from 60
- Leg raise count down from 60
- Wall sit count down from 60
- Full plank with leg extended both sides – count down from 20 each side
- Superman count down from 60
- Leg raise count down from 60
- Sky, thigh, ground clap – 30
- Ran through this routine or variations
- Mosey to parallettes and did arm holds for 60 seconds x 2ish!
- Mosey back to flag
- 10 burpees in your own
COT – Prayer for Cobra’s travels and quick healing from injuries and sickness. Thankfulness for a body that works.
COUNTARAMA – 4 – everyone accounted for, although we almost lost Wilson!
NAMEORAMA
PHOTO
F3 Dayton 