Start with a disclaimer, modify if needed…
Warmup:
- Side Straddle Hop
- Cotton Pickers
- Baby Arm Circles
- Mosey to Sunlake Circle
Circle up around Median
- 10 Reps Clock Merkins
- Walking Lunges once around the circle
- 10 Clerpins (Burpees with a clap)
- 20 Groiners
- Can I get a 10 count… Amen.
- Mosey to courts
Divide into teams 2 per team and one Pickle Crate
One PAX does reps, while other PAX runs around the mailboxes
Cumulative Reps below:
- 40 Burpee Jump Overs over the create
- 100 Dips on Crate
- 200 Alternate Lunges with leg on crate
- 300 LBC
10 Count / Recover…. And Mosey to Dead End
- Facing partner with crate in between, staggered 1 arm elevated merkins X 15 each arm
- 50 Foot Bear Crawl
- 50 Food Crab Walk back
- Another set of above merkins
- 20 Crab Cakes
- Side to Side Jumps… (Speed Skaters)
- Mosey back to courts
2 Min of Mary
- Alternate Pont Extensions
- Inch Worm (can add a merkin for a Dillio)
- And….. TIME
Count off all 8 PAX
Circle of Trust
- Quick talk about having a healthy and safe holiday
- Put positive vibes out for people in job search as well as other business ventures
- All prayers went out toNotoriouss NYC’s MIL.
- Thanks to the Sky Q
Moleskin:
This is about my third “Q” and I was still a little bit nervous about it. But, once you do it, you feel amazing. If you have not tried it, give it a shot. This F3 Lutz group of guys is a blessing and something that I am extremely thankful for. It is an honor to lead these guys in a beat down. Dillio