PAX of 16 showed up for the Paradise City “Watch out for foul balls”
4 PAX for extra credit – Great job Bernie, Princess Cut, PSI and Double D
WARM-UP on the jog
Bottom of ramp SSH x 25, run to top of the ramp Good Mornings x10, run to tennis courts corner Windmill x15, down to bball court Mountain Climbers x30
______________________________________________________________________________
Tunnel of Run
Partner up one rock per team
One Partner runs to end of path and drops rock and runs back while other partner performs Balls to the Wall. Swap.
Repeat doing Wall Sits
Repeat doing Merkins
Repeat doing Squats
Return rocks, plank while waiting for everyone
______________________________________________________________________________
Watch out for foul balls
Ascending/Descending Ladder w/ partner
Run up the ramp backwards 7 burpees
Run back down forwards 2 hand clap merkins
Run up the ramp backwards 6 burpees
Run back down forwards 4 hand clap merkins
etc etc etc. Ran out of time so didn’t fully complete 7:1. More like 5:1
LBC’s while waiting for those to finish
______________________________________________________________________________
MARY
Back to the basketball courts for Mary
x10 each side elbow to opposite knee sit ups
x20 low slow flutter
x20 LBC’s
x15 Freddie Mercuries
Plankorama – 10 count per Pax, finished with 10 Merkins
COT
Hills workout on Wednesday
F3 Nation site updated with Paradise City Tag and Workouts
PRAYERS:
Prayers for Alex and his best friend’s family
Princess Cut and his wife
Verse: A father to the fatherless, a defender of widows, is God in his holy dwelling. Psalm 68:5
