AO: Wreck Center
Number of Pax: 10
Pax Names: Bronco, CowboyMouth, Cutter, Debs, Dos, Fogger, Footloose, HoJo, Kipling, Tron,
Number of FNGS: 0
QIC: Footloose & hOjOh
Moving around Wreck Soccer Pitch..
- Side straddle hops —> High Knees
- Windmills —> Butt Kicks
- Daisy Cutters —> Shuffles E/W
- Imperial Walkers —> Power Skips
- Charlie’s Angels—> Striders
- Abe Vigodas —> Back Pedal
Lap around OPRFHS..
Slow to fast run to first corner (MerkinMate 3 sets of 5). Guardian Run to second corner (SquatMate 3 sets of 10). MerkinRun to final corner
Fellowship Run to hOjOh Track..
Four Corners circuit training on OPRF Track!
Corner 1 = 5 burpees
Corner 2 = 5 overhead claps, 5 merkins
Corner 3 = 5 big boys
Corner 4 = 5 squats
3 Laps total. Last lap leaders boomerang back and scoop all PAX finishing their last lap. +5 bonus burpees at the conclusion.
Fellowship mosey back to Wreck Center. Line up west end of soccer field for Ticking Time BOMBS: 5 miniBOMBS, jog to other end of field. 4 miniBOMBS, jog to other end. 3…2…1
MARY: flutter kicks, box cutters, iron cross
hOjOh WORDS: “Be brave, conquer your fears!” ~Mila Willson (7yrs old)
Footy Words: Gratitude. F3 has been a year long BDay gift for me. I appreciate the workouts and fellowship. I am grateful to be part of such an awesome group.