10 experienced pax (thus no disclaimer) pushed YHC in a celebration of another year on this planet. Oorah!
Warm-up
SSH x30
Imperial Walkers x30
Bent-over Sir Fazio Arm Circles x15
Bent-over fly x15
Repeat bent-over exercises
Mosey to a curb for Quick Feet x25
Circle up for Windmills x20
Quick 1-2 countoff and we’re under way…
The Thang
Head toward the greenway, across the street, up the hill and back down to the bottom of “the” apartment driveway, stopping 5 times with 10 burpees OYO at each stop
Bearcrawl Indian-run up sidewalk next to driveway
2s run down and back up while 1s do
AMRAP LBCs
Flapjack
Rinse and repeat two more times, doing
>AMRAP Merkins of your choice
>AMRAP Prisoner squats
Up through parking lot, down stairs to road
Plank-o-rama
Back to Crabtree, up stairs in parking deck
Belk wall, brief People’s Chair, followed by
BTW, 5 count by each pax
Back to beginning for Mary
WWII Sit-ups x20
Freddie Mercury x20
Box cutters x20
Low, slow flutters x30
American Hammer x30
Done!
Announcements
Mule in a couple of weeks, sign up!
Healing Transitions (The Arena) continues Friday 2:30 workouts, whether outside F3 folks lead or not
Prayer Requests
Thanks from YHC for thoughts and prayers extended to YHC father-in-law, who had major surgery last Monday and is healing well now with a great prognosis
Yoda took us out with an inspired humble prayer
