Breaking in the New Year!

Date: 01/01/2020
Time: 0700
AO: DeHavilland
Pax: Goldstar, Nader, Swobbles, Tails,
Q: Wilson

Looking to cash in on a New Year’s Resolution to get fit? Join us every Saturday at Delco Park at 7:00 for a one hour workout.

Warm up: IC X 20

  • SSH
  • Imperial Walkers
  • Cotton Pickers
  • Windmills
  • Mosey to the Gazebo for The Thang:
  • Tabata SSH
  • Bear Crawl the Gazebo Right
  • Bear Crawl reverse
  • Tabata LBCs
  • Monkey Walk the Gazebo
  • Tabata Timing

– Diamond Merkins

– Dying Cochroaches

– Japanese Merkins

– American Hammers

Mosey to the Pull Up Bar
3 sets

  • 5 pull ups
  • 10 Imperial Sumos

Slowsey to the Memorial
Tabata timing

  • Incline Merkins
  • Side plank right
  • Decline Merkins
  • Side plank left

Mosey to the Flag for a final Tabata

  • Jump Squats

F3 – Fitness, Fellowship and Faith

Join us!



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