- Workout Date - 12/30/2016
- Q In Charge - Spackler
- The PAX - JK2, Inspector Gadget, Foie Gras, Spackler
- AO -
4 Pax decided to answer the call of the Dog Pound on a 33 degree day with plenty of wind to keep us moving.
SSH x 20 IC
Squats x 20 IC
Little Arm Circles x 20 OYO
Big Arm Circles x 20 OYO
Imperial Walkers x 20 IC
After taking time to warm up and hoping others would join, we took a mosey down the trail for some quick Dips and Step Ups x 20 OYO. Continue to mosey to football field to try and get out of wind.
Let the Bodies Hit the Floor – Merkins and Donkey Kicks for total of 25 merkins and 24 donkey kicks
Roxanne – Burpees. Had a little technical difficulties so total of 27 burpees.
Flower – Squats. Stay in squat position when “bring sally down” and up for “bring sally up”
In the “plank” tonight – Phil Collins helped us plank for a long time. Regular, left arm high, right arm high, elbows, back to regular to finish.
After each song, we took a run around the football field to let arms and legs rest.
Mosey back up trail to finish with Dips and Step Ups x 20 OYO
Calf Raises x 10 for 3 different types of raises.
Mosey back to AO for some Mary
LBC x 30 IC
Heals to Heaven x 20 IC
Box Cutter x 20 IC
Russian Twists x 20 IC
Remember our F3 Cotters who haven’t been in a while. Reach out to them on Twitter.
City officials new in office. New positions such as Sheriff. Keep in prayers.
Maybe bring coffee to Dog Pound next Friday to share after workout.
Pray for a new year 2017!
Powdersville workout this Sat. at 7am.