05/20/2017 7AM 63 degrees and partly cloudy
Through the Tunnel 15x IC
Slow Mosey 1 Lap
Little Baby Arm Forward Circles Palm down 10x 4 Count IC
Little Baby Arm Forward Circles Palm up 10x 4 Count IC
Little Baby Arm Reverse Circles Palm down 10x 4 Count IC
Little Baby Arm Reverse Circles Palm up 10x 4 Count IC
Merkins 10x 4 count IC
Imperial Walkers 15x 4 Count IC
Hillbilly Walkers 15x 4 Count IC
Motivator from 7
Arm Pretzel’s 15x 4 Count IC
Merkins 10x 4 Count IC
Abe Vigota 10x 4 Count IC
Mosey 1 Lap (Demonstrate each station Thang)
‘Blame It On Your Daddy’ – Two Groups – Group 1 On Track, Group 2 on Grinder.
Number of repetitions based on number of letters in full First/Middle/Last name given by your Daddy!
Group 1 – Pair up. Mosey to each station. Station 1- Bleacher Dips, Station 2- Leaning Pull-Ups, Station 3- Bench Step-ups (Half for one leg then switch), 4- Leaning or Incline Push-ups.
Group 2 – Pair up. Station 1- Flip Tire (if done in pair use average number of times), 2- Little Baby Crunches, 3- Sumo Squats (Hold for 3 count), 4- Leg Lifts (Using Pull Up bars) Mosey 1 lap around Tues/Thurs AO
Rinse and Repeat till told to switch.
Side Plank Lift – I0x 4 Count IC
Flutter Kicks 30x IC
Hello Dolly’s 20x IC
Little Baby Crunches 20x 3 Count hold IC
American Hammers 15 4 Count IC
Count O Rama/Name O Rama
11 Men won the first battle of the day by getting up and coming to F3 Iron Valley. Been a great experience leading the Pax twice this week. Hope everyone was pushed to be better. I am so thankful for this group of like-minded men dedicated to improving. I thank God for my F3 group!