Q: Chaps
PAX: Moon Dolphin, Jeter, Chaps
FNGs: None
COUNT: 3
INTRODUCTION: Disclaimer, 5 Core principles, Mission Statement, Credo
WARMUP:
– 10 Burpees On your Own (OYO)
– 15 Bear Hugs In Cadence (IC)
– 15 Butt Kicks IC
– 20 Side Straddle Hops IC
– 15 Chinooks IC
– 15 High Knees IC
– 10 Trunk rotations IC Each way
THE THANG:
Crab Walk to fountain
1/2 incline swirly Buy in (added another half with an irkin each “step”
Mosey to pickleball wall, before deciding in the sidewalk by the bathrooms for:
– 20 Jane Fondas IC each side
– 20 Pleased to meet mes
– 15 Heels to Heaven IC
– 20 Sky pokers IC
then settled in for:
1 person people’s chair, 1 person plank, 1 person…
– 50 Side straddle hops (2 ct)
– 40 Flutter kicks (2 ct)
– 30 Squats
– 20 Derkins on nearby bench
– 10 Burpees
We each rotated through each position each round.
Mosey to fountain
Cash out 1/2 incline swirly the other way with irkins
MARY:
– 15 Crunchy Frogs IC
– 20 Spiderman planks IC
– 30 Freddie Mecurys IC
ANNOUNCEMENTS:
– UPC ongoing
– DHT 6-7 December. Details in announcements
PRAYER REQUESTS AND PRAISES:
– Jeter still awaiting Grandson arrival
– Moon Dolphin ongoing hip issues
– Chaps finishing school
– Chaps 2.0 school issues
– All men of F3 Nation to dive deeper into the depth and breadth of the word