Warm up
Side Straddle Hops
Michael Phelps- His arm swinging warm-up before swimming
Slow windmills
Finkle Swings-Swing one leg at a time to stretch hip flexors
Laying Cross Leg Pulls
Partner Blocks
PAX partner up and each group has 1 block.
Group will answer questions at each station… a missed question = punishment
PAX with block lunge walks while PAX without block Bear Crawls to first marker. Switch at Second Marker
Run up Stadium hill ½ way 20 LBCS/Curls for the Girls x150
Missed Question Bernie Sandershill
Mosey to Parking Lot
Parking Lot Run/Bench Press x300
Missed Question Stair Runs x3
Mosey Back to Stadium Hill
PAX jogs to wall, 10 mountain climbers + 5 itsy bitsy spiders/ Curls x150
Missed Question Australian Style
Mosey to Side Parking Lot
PAX on his 6 ABCs his full name/Shoulder Press x150/Squat x150 (only did 100 squats due to time)
Missed Question Full ABCs
Return Blocks
Mosey for Yoga time.
Downward Dog Downward dog Leg lift
Upward Facing Dog Thighs off ground Swing leg
Downward Dog Warrior Poses
Hop forward Triangle
Chair Runners pose
Upward dog Repeat other Leg
COT
Ecclesiastes 4:9-10
We need to labor together for if one falls, the other is there to lift up his companion.
Great work today men, you all showed the 300 and Leonidas just how strong the men of the Den have become in such a short time.
2 New FNG’s, welcome Gadget and Elmer to the F3 Nation!
Goodwill out!
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