Weather: 50 degrees and rain – it was beautiful

PAX:

• PVC
• Cornwallis
• Darius
• Logger

Disclaimer:

• We’re not professionals.
• We don’t know your fitness level.
• F3/North View Church isn’t liable.
• Dangerous ground.
• Modify.

Warmup:

30 – SSH
10 – Deadlift w/fly
10 – Kick w/twist
30 – Up & Out Jacks
10 – Week Pickers

Thang:

Mosey Pole Barn

• 1:30 – Wall Sit
• 15 – Squats
• 1:30 – Shoulder Hold
• 15 – Mericans

Grab and exercise w/ Rock

• Clean & Jerk
• Dip
• Kettle Swing
• Military Press
• Row

Mosey

• 45 – Overhead Clap
• 45 – Moroccan Night Club
• 45 – Cherry Pickers

Short Mosey

• Kareoke
• High Knees
• Squat Shuffle
• Leap
• One Leg Lunges

Mosey to fishbowl

• 15 – Bird Dog
• 15 – Spiderman (slow count)

Mary:

• Csit – Flutter
• Csit – open legs (blanking on the name?)
• 15 – Scissor kicks
• 20 – LBC
• ABC’s

 

Moleskin:

Rain started light and got a little heavier – saw one flash of lightening. Felt much lighter when I got home and got my clothes off. PVC helped keep cadence during Mary with what sounded like some gas pumper action. It was a beautiful morning for a work out.