7 pax were subjected to 45 minutes of pain with the only theme that we’re doing the work together; it’s been a good 2 years with F3 for YHC.
Warmup:
SSH x30
Sir Fazio Arm Circles x 10 forward and back
Overhead air presses x 20
Imperial Walkers x20
Good Morning x20
Mountain Climbers x20
Merkins x20
The Thang
Jog to picnic shelter with stops for lunges and prisoner squats
LBC x30
Low, slow flutter x20
Right-left step-up x20
Irkins x20
Dips x20
LBC x20
Low, slow flutter x15
Right-left step-up x15
Irkins x15
Dips x10
To the top of Sisyphus
Prisoner squats x 20
Halfway down Sisyphus
Prisoner squats x20
Staggered merkins – right hand forward x10
Prisoner squats x 20
Staggered merkins – left hand forward x10
Down to the rock pile. Grab a rock under 440 for:
20 stand-up rows
20 overhead presses
20 bent-over rows
15 tricep extensions
Repeat with lower reps
To the bottom of Sisyphus
Half jog on greenway toward Crabtree to the first bridge while the other half does circuits of:
Merkins x10
Squat jumps x10
Star jumps x10
Flapjack
Jog halfway up Sisyphus
LBC x20
Low, slow flutter x20
Jog the rest of the way up and then down to the starting lot for
American Hammers x30
Announcements
December 15, 16 & 19 all have events: Haven House, Healing Transitions and F3 holiday party
Prayer Requests: for Swirly’s father and for Garden Hoe’s father-in-law
High Life out!
