Weather: 68 degrees, brief rain and a pretty sunrise

PAX:

  • Marshall
  • High Knee
  • PVC
  • Logger

Disclaimer:

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

Warmup:

  • 20 – SSH
  • 10 – Deadlift w/fly
  • 10 – Kick w/twist
  • 10 – Abe Vigoda
  • 20 – Seal jacks
  • 10 – Week Pickers

Thang:

Mosey to pole barn

  • Wall Sit
  • Wall Sit w/overhand clap (40)
  • Wall Sit w/Moroccan night club (50)
  • Wall Sit w/Cherry Pickers (50)

Mosey to circle by the bridge

Holding plank, shuffle 90 degrees around circle then complete each exercise. Once you get around 360 do the same in the other direction.

  • 10 – Speedplank
  • 10 – TriMericans
  • 10 – Pike Mericans
  • 10 – Lateral and Ventral raises in Plank

Mosey down towards Hazel Dell

  • 20 – Prisoner Lunge w/knee up
  • 20 – Rocket Squats

Mosey to Roundabout

  • Pulse Squats
  • 20 – Crunchy Frog
  • Pulse Squats

Sprint up the Hill

  • 10 – Bridge w/ leg raise
  • 10 – Picklepounders
  • 10 – Bridge w/leg raise
  • 10 – Picklepounders
  • 20 – LBC

Recover Recover

Moleskin:

A quiet morning. Knee High had proper running shoes so it sounded less like a horse galloping along. Rain hit while we were working on the circle, couldn’t have been better timing, felt pretty good.

Thanks Men!

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