F3 JoCo is about to finish up it’s first month! It’s been great having everyone come out! Keep spreading the word!
The gloom had some chill to it again, and I can’t wait until the leggings and beanies are put away. I think our resolve has outlasted the Camp Gladiator group that was meeting in the park at the same time. They are nowhere to be found!
Warm Up:
Mozy through the park
SSH x 20 IC
Cotton Pickers x 15 IC
Walk Downs w/ Merkins x 10 OYO
Fozio Arm Circles
The Thang:
YHC setup the timer and the rest of the Pax partnered up for some partner corner work in a 45 on 15 off fashion
Corner 1: American Hammers w/ medicine ball – Passing ball to partner after every 5 rinse and repeat for 2nd interval
Corner 2: Partner 1 – High Knee Drops (3 high knees followed by squat)
Partner 2 – Skaters
Switch for 2nd interval
Corner 3: Wheelbarrows – switch for 2nd interval
Corner 4: Partner 1 – Jump Rope
Partner 2 – Burpees
Switch for 2nd interval
Rinse and repeat the cycle twice for a total of 3 rounds
Mary: Around the horn
WWIIs x 12
Merkins x 20
Boat – 10 secs around the horn
Freddie Mercurys x 20 IC
LBCs x 20 IC
Prayer Requests:
Scat’s daughter (Caroline), The Church
Good work men!