4/14/17, 5:30am. The gloomy Bridge park welcomed several guests this morning and gladly watched while several implements of fitness started to appear from the backs of their vehicles. A 25# set of dumbells, several kettlebells and a heavy bag hit the dirt near the shovel flag. The Pax gather around the iron and leather, wait for a sleepy Chipper to arrive, then head to the flag to get started.
Warmup
20 SSH IC
20 LSS
20 Peter Parkers
20 Parker Peters
10 CW Arm Circles
20 Arm crossovers
10 CCW crossovers
Mosy around the ball field to the pull-up station – Carioca x2, with a brief POW Run. Plank and wait for the 6
2 Rounds
Timer is the man doing 5 burpees
Pull ups
Box jumps/ steps
Horizontal Rows
Al Gores
Mosy back to the flag for a pre-beatdown, beatdown
1-10 Merkins / 2-20 Air Presses
The Thang
15 minutes of rotating stations of:
Good Friday F3 style, “Burden Carry” Heavy Bag carry across the parking lot
KB swings
Goblet Squats
DB power cleans
Decline Merkins
Incline Merkins
Stations rotate when the heavy bag reaches the other side.
Mary:
20 x Bicycle Sit-ups IC
20 WW2 Sit-ups IC
10 Around the World Planks IC
C.O.T.
Intentions for our nations leaders
Thankfulness for Good Friday and Easter Celebration
Reformers Easter Community Outreach
