- When: 11/23/18
- QIC: Abu
- Pax: Abu, Backhoe, Cousin IT, Fruity Pebbles
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!