Warm Up

SSH x 20 IC

High Knees x 20 IC

Butt Kickers x 20 IC

Speed Skater Hops x 20 IC

Merkins x 10 IC

1 lap around the parking lot

The Thang

2 Rounds of each circuit using the playground equipment, 1 1/2” rope, and 40 lb. KB

Circuit 1 – Slow and focus on Full Range of Motion

Modified Swerkins (hands on swing, perform regular merkin)

KB Row (5 reps and switch arms)

Bench Dips with 1 leg elevated (5 reps and switch legs)

Big Boy Rope Pull Ups

*Rotate after 10 reps of Swerkins

Circuit 2 – Slow and focus on Full Range of Motion

Balance Board Pistol Squats

Bulgarian Split Squats w/ back leg on swing

Rope Jump Squats

Alternating KB Stiff Legged Deadlift

*Rotate after 10 reps of Pistol Squats

Circuit 3 – Up the tempo – Power

Balance Board Ranger Merkins

Bent Over KB Rows

Big Boy Rope Pull Ups

Bench Dips

*Rotate after 10 reps of Rope Pull Ups 

Circuit 4 – Up the tempo – Power

Feet together Balance Board Squats

Rope Jump Pistol Squats (5 reps and switch legs)

KB Sumo Squats

Bench Step Up Knee Up (5 reps and switch legs)

*Rotate after 10 reps of Balance Board Squats

 

Prayer Requests: Praise for Fruity Pebbles running his first 5K yesterday, inured PAX, a lot to be thankful for

Announcements: www.f3enc.com/announcements

ENC Shirt Order: https://f3.mudgear.com/collections/nc-greenville

Today is the last day to get yours!

Moleskin: It was a cold morning so I knew I had to keep the PAX moving. West Side Story’s playground is definitely my favorite of all the AO’s we have. Lots of room, benches, and stabilizer equipment to get a high quality beatdown. The swings and balance board thingy are awesome. The PAX that came out were ready to work and got after it this morning. Way to work!

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