Q: princessaurora
PAX: Swiffer, Black Lung, gov’t mule, Grape, Shania, wardas1, Two Face, Will Norton, Haggis, YumYum, Lagniappe, Sandman, Wax
FNGs: 1 Wax
COUNT: 14
CONDITIONS: Cool and clear.
WARMUP:
Mosey to field.
– SSH
– LBAC
– Imperial Walkers
– Frankensteins
– Windmills
THE THANG:
With fall break right around the corner for St. Paul, today’s workout was inspired by the many destinations where many in our community will be spending the next few days.
BEACH
Beach bod prep!
11s on the field
HRMs / Crab Walk across field / Star(fish) Jumps / High Knees back*
*both modes of travel modified to running after fifth round
MOUNTAINS
Get ready for the ascent!
For 10 minutes:
– Mountain Climbers x 10 (2ct)
– Sprint up Mt. Liddell
– Plant your Flag – early progression exercise for the Human Flag: side plank w hip abduction x 10 each side)
DOLLYWOOD
Enjoy the thrills and all the steps in between!
10 reps each in cadence followed by a lap around the track:
– Hello Dollys
– BoxLinecutter
– (Hollow Body) Rockin Roadway
– Lumberjack (Leg) Lifts
– American Hammers
STAYING IN TOWN
Hang out and rest!
Grab a partner. P1 performs dead hang for max time while P2 planks/front-leaning rest. Swap as necessary during six-minute window.
Mosey back to flag.
MOLESKINE:
What a beautiful morning and wonderful crew to work out with today. Tclaps to Grape for the speaker backup so we could all enjoy the Rocky IV soundtrack after my speaker wouldn’t charge.
A hearty welcome (after a heartfelt introduction) to Andrew Maroda (FNG Wax). May we all be mindful of how we are designed for community and grateful for this particular way through which we can experience it. Let us also approach it with intention.
ANNOUNCEMENTS:
F3 Dads: Green Hills Park, Saturday, 10/25 at 0900. Bring any/all of your kids for a fun, family-friendly workout.
COT:
Praises for successful software implementation for Formica’s company
Prayers for AFib’s daughter as well as Lagniappe’s daughter’s friend in the midst of their cancer diagnoses.
Pleasure as always. Go Tigers.
PA out