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.

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