Warm-up:
SSH- 15 IC
Don Quixote’s – 15 IC
Squats- 25 IC
Moroccan Night Clubs- 30IC
The Thang:
In and Outs with arms up -25
Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25
Crunchy Frog – 25
Wide leg sit-ups – 25
Fifer Scissors- 25
Hip Rock and Raise – 25
Heels to Heaven- 25
V-Up/Roll-ups -25
Oblique V-ups Right Side -25 /Then Left side -25
Leg Climbs Right leg – 12/ Then Left Leg 12
And to put the cherry on top….
American Hammers -50
It wasn’t over….yet!
High Plank/Low Plank Pulse tucks- 8H/8L x4(Huckleberry said he was going to go home and show the M what he did at f3 today!)
High Plank Peter Parkers- 25 IC
Low Plank Peter Parkers – 25 IC
Abdominal C – Sit position session no break in-between these.. Hank’s chest was apparently tight during these??? AB’S chest you know same thing!
Twists- 25
Twist with Alternate knee raise-25
A Frame twists -25
A Frame knee raise- 25
C –Sit position single leg right then left 20 each ( in C-sit position hold leg off ground 6 inches then bring knee in extend leg back out and raise as high as you can = 1 rep)
Both legs together – 10 x2……Sparky said something about his gold finger with these….
We ended the workout with a nice mose.cy to get the hip flexors feeling really good…circle up at the Flag and say the Pledge!
DONE!
COT
Bulldog shared what a blessing f3 has been for him and that f3 came to him at the perfect time…keep pushing that rock Bulldog!
Prayers
Top Hat and family…For Strength and for peace …Prayers for the division in our country to turn to unity.
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Tool Time