AO: The Furnace
When: 10/12/2019
PAX: Chief, Sweater Vest, Spatzle, Longboard, Shock Collar, Bueller, Road Rash, Sherpa, Armstrong, Stu,
Q: Wilson (CSO)
Stretch & Warm Up
PAX stretched as a group as then went for a mosey around the park.
The Thang
PAX split into 2 groups and performed 3 sets of each exercise, 12 reps each time, 15 second break between sets of the following:
Handstand Walk (against bathroom wall)
Bench Dips
Calve Raises
Decline Merkins
Mountain Climbers
Step with Knee Raises
Press Ups
Spider Crawl (aka Spidermans)
Wide Grip Pull-ups
Groiners
Burpees (PAX favorite)
Single Leg Glute Bridge
Mary
Reverse Crunch (12 count cadence)
Frozen V-Sit (12 count cadence)
Sit-up (12 count cadence)
Side Plank (L & R) 30sec each
Low Plank for 1 minute
Stretch
Count-O-Rama
Name-O-Rama
COT
F3 Phoenix 