Erwin F3 Move Towards the Light!

5/18/2017 0530

63 degrees and breezy

Disclaimer

Prayer Circle

Warm-up

Through the Tunnel 15x IC

Merkins – 10x 4 count IC

Mosey 1 Lap

Little Baby Arm Forward Circles Palm down 10x IC

Little Baby Arm Forward Circles Palm up 10x IC

Little Baby Arm Reverse Circles Palm down 10x IC

Little Baby Arm Reverse Circles Palm up 10x IC

Imperial Walkers 15x IC

Hillbilly Walkers 15x IC

Motivator from 7

Mosey 1 Lap

The Thang

‘Move Towards The Light’ – 6 lights – 6 stations, 2 or 3 start at each station to spread out.  All exercises are 1 count each. Stay in group or pairs. (Plank if others not finished)

Station 1 – 20 Merkins – Lunge step to next light

Station 2 – 20 Spiderman Squats – High Step to next light

Station 3 – 20 Burpies – Lunge step to next light

Station 4 – 30 American Hammers – High Step to next light

Station 5 – 30 Plank Jack – Lunge step to next light

Station 6 – 30 Little Baby Crunches – Mosey 1 full lap

Rinse and repeat (If station being used mosey to next open station.

Circle up for Mary

Boat/Canoe – IC as directed by Q

Flutter Kicks 30x 4 count IC

Heals to Heaven 20x 4 count IC

Little Baby Crunches 20x 4 count IC

 

Count O Rama/Name O Rama

1 FNG David Calain 18 – Dad scared him an he locked up like a baby goat – F3 Name The Goat

 

Great group of guys showing up to get it done bright and early, start the day right. Thanks for letting me run the Q! Missing our buds Slugger and Escape Hatch.