My apologies , this BB is so very late, almost to the point I thought about not doing it. But YHC wanted to make sure the Pax on the south shore knows that F3 Northshore is still going strong with a small but faithful and committed crew, and your efforts to help get us launched were not in vain.
The thang: met at shovel flag: ran eastItoward playground stopped half way for extended warm up/COP:
SSH x 30 IC
IW x 30 IC
Slooow Squats x 30 IC
Merkins x 15 IC
Scorpion kicks x 15 IC
I, Y, T progression x 15 each IC
Burpees x 5
Sumo Squats x 20 IC
Calf raises in squat position x 20 IC
single leg pulses x 30 IC each leg
Merkins x 15 IC
Sidelying leg raises (jane fondas) x 30 IC each leg
Side plank x 30 sec each side
Run to play ground: plank and wait
Partner up:
partner 1 run lap around playground/partner 2: 10 merks/20 reverse lunges rinse and repeat x 3 reps
mosey to swings:
partner 1 lat pulls on swing x 20/partner 2: plank walk across field.
Green Mile run back to shovel flag: 10 merkins at each fire hydrant
COM: flutter kicks, bicycles, dollies x 30 IC
COT.
Butt Splice?
He’s an electrician. Why??
Chewy – Hiw you can remember all that is beyond me. Good job. It was a great workout. Fondas were killer.