Q: Half Lyfe
PAX: G-string, Puzzlah, Lady Liberty, Pebbles, Sooie, Stubs
FNGs: None
COUNT: 7
CONDITIONS: Calm, nice 30ish degrees.
WARMUP: SSH, WMH, BAC, BBAC, MDC, Overhead Press, Fast feet taps with down to push up and back up to fast feet taps (similar to football exercise). Mosey to get coupons. Did some karaokes and politicians during mosey.
THE THANG: 10 stations (5 push/pull). Rotated to each station and did 20 reps then once one round complete drop 5 and repeat. Once down to 5 continues with 5 reps until time was up.
1) Merkins
2) Swing row
3) Front Arm Lift with coupon
4) Bands for reverse down
5)Pull ups
6) Overhead press with dumbbells
7) Bicep Curls with coupon
8) Tricep Extension with coupon
9) Dips
10) Bent over rows with coupon
Mosey back to return coupons. Each PAX said something meaningful to them (inspirational, gratitude, motivational, health, etc)
Returned back to playground. Person that guessed number of rounds we would complete in workout got to skip 5 group burpees. Props to Puzzlah for guessing 7 rounds (correct number) and still doing burpees.
MOLESKINE: see above. Each pax can add if they want. Mine was gratitude for finding F3 and all those I have met and have pushed me to improve myself in Fitness/Fellowship/Faith.
ANNOUNCEMENTS:
COT: count off, nameorama. Prayers offered up. Thank you Lady Liberty for the spoken prayer. Coffee!