AO: Hot Tin Roof
QiC: Soft Hands
Pax Count: 15
Pax List: Amber, Beetle, Bologna, Catfish, Ginger Bear, Layla, Neo, Reggie, Soft Hands
FNG Count: 1
Downrange: F3 Toledo – Mole, Cratchet, Merman, Pixar, Scrooge and FNG Kelly
Warm up:
Side straddle hop x 20
Imperial Walker x 10
Merkins x 10
Mtn Climber x 10
SSH x 20
Burpees – 5 reps
The Thang:
Split into teams of 3, 1 PAX at each station to start and paxes rotated stations
Station 1: squats
Station 2: bearcrawl to other station
Station 3: pull-ups and merkins
Paxes at station 1 would do squats until bearcrawling pax arrived back to them
Paxes at station 3 would do pullups and merkins until bearcrawling pax arrived back to them
There was always one pax on each team bearcrawling – good thing Soft Hands brought extra gloves!
Mosey to across from tennis courts
8’s cycle – all in cadence
8 alternating leg jumps, 8 American hammers, 8 dips
7 alternating leg jumps, 7 American hammers, 7 dips
all the way down to 1
Mosey to Galloway turf field
Circle up
8’s cycle continued – merkins
8 merkins, and hold for 8 seconds in the low position for each rep
7 merkins, and hold for 7 seconds in the low position for each rep
all the way down to 1
1 round of lunge and twist across the turf field
Mosey back to starting point
8’s – Jumping Rotation
4 reps of 8, each rep is 1 step closer to the perfect side straddle hop
rep 1. 8 seconds of jumping up and down
rep 2. 8 seconds of side hops (side straddle hop no arms)
rep 3. 8 seconds of side straddle hop but arms going shoulder high
rep 4. 8 seconds of side straddle hops
do this for 7,6,5,4,3,2, and 1
CoT:
Announcements – 5k run every 2nd tuesday followed by beer
No specific prayer requests today – lent begins today – for anyone looking to give up a habit or make a sacrafice for the next 40 days, give them strength!
Naked Man Moleskin:
Reggie and Softhands were waiting solo until 5:43am and then BOOM all the cars arrived, including 1 car that had 5 downrange visitors from F3 Toledo who graced us with their presence. They did great and they were just excited to be able to workout in shorts in a toasty 40 degrees.
And an extended welcome to Kelly, our new FNG who recently finished an Iron Man and moved to Atlanta so we hope to see him often