2 pax for 2 mile extra credit. YHC was recovery from a Sunday 10 Miler so it is easy on the legs today. Take off under the flashes of lightning not knowing the thunder was about to happen.
Warm Up
Loop around track
25 Side Shuffle Hops
15 Good Mornings
25 Moroccan Nightclub: In standing position, holds arms straight out to the sides at shoulder height, rotate hands from palms up to palms down.
10 Fazio Arm Circles
25 Mountain Climbers
Main Thang
Mosey to rock pile grab a rock
Various Exercises and counts
Bicep Curl
Triceps Extensions
Shoulder Press
Switch rocks with Partner to left
Repeat Above
Head to Shelter
30 alternating double left right step ups
Dips with rocks
Rock Pushups – One hand on the rock one on the ground
Sit-ups with rock over head
Rock Pushups other arm
Last set of Triceps, Biceps, Shoulder Press
Ascending Curb Crawl: Locate PAX on quite curbed street. Starting position Bear Crawl facing opposite curb. BC to other side, turn & place feet on curb to complete one Derkin, crawl back and complete two Derkins, continue to 6.
Return rocks to rock pile
Indian run to shelter near cars
Mary
Popcorn Q for Mary
Flappy Bird
Bicycle Kicks
Standard Plank
WWII Situps
Reverse Crunches
Hello Dolly
Protractor
Mountain Climbers
Low Slow Flutter
COT: Prayers for Howard Recovery and Krusty the Clown dad had surgery.
Thank you guys for a great yr. Next week is my 1 yr anniversary with F3 and never in a million yrs would I have thought I would continue to look forward to waking up before the son to beat my body down. But it is more then that it is getting to know men and friends. People I know we can count on when things go wrong or just someone to listen.
