New Shoes!

New Shoes!

17 descended upon the Olde Providence AO, looking for a non-Olympic workout. The Q has new running shoes – uh oh.

Warmup
Run around front of school to other parking lot
COP with SSH, IW, Mountain Climber, Slow Squat, LBCs.
Merkins between each exercise x 10, 8, 6, 4, 2

Mosey to church across the street with some high knees, butt kickers, carioca

Select a rock and split into two groups.
Group 1 does called exercise while group 2 runs around the church. Flapjack.
Curls, Overhead press, tricep extension, squats, clean and press

Mary recovery – flutter and dolly

Relay race – two lines
Run your rock down to the designated drop off area, leave it and run back. Tag the next guy.
When all in the line have left their rocks, two at a time go back and get them.
Return rocks to their homes.

Mosey to concession area
10 jump or step ups, 15 incline merkins, 20 dips – Repeat
Partner up – partner 1 runs to bullpen and back while partner 2 does left leg lifts. Flapjack and repeat with right leg.

Mosey to midfield of front field for Mary
AYG to fence and back before each exercise: Mason twist, Protractor, CDD, and a couple of others.

Mosey to parking lot for 1 minute of burpees to use up the whole hour. Done

Moleskin
Nice work by the PAX this morning. T-claps to Steinbrenner for bringing out three FNG 2.0s. One more FNG and he gets his next workout free.

Announcements:
Mud run sign ups are open and available on the f3nation website.
Young Life mud run is coming up too.