February 11, 2019

A Pavilion of Opportunities

Cockpit, Uncategorized, Weekday

THE SCENE:
48 F and wet from recent rain

F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side straddle hop x 25
Imperial walkers x 20
Daisy pickers x 15
Arm circles x 20 (forward and reverse)
Stretching
Parking lot (from one end to the other and back)  mosey with alternating moves including karaoke, high knees, butt kickers, and backwards.

THA-THANG:
The Q placed note cards at 6 different areas inside the pavilion; each card had one exercise listed.  PAX were directed to find an area to begin and perform 20 reps of each exercise (on your own) then rotate to the next area in a clockwise rotation.  PAX did two rounds of the following exercises:  merkins, dying cockroach, derkins, overhead press (with CMU), little baby crunches, and Carolina dry docks.

PAX did one lap around the track (one-half mile) and returned to the pavilion.

The Q flipped the cards over which included 6 lower body exercises.  PAX were directed to find an area to begin and perform 20 reps of each exercise (on your own) then rotate to then next area in a clockwise rotation.  PAX did one round of the following exercises:  box jumps, freddy mercury’s, one leg lunges (2 = 1), calf raises (with CMU), flutter kicks, and monkey humpers.  PAX did a rinse and repeat except the reps were 10 for each exercise.

PAX then lined up along the wall for a series of sitting on the wall exercises.

MARY:
Mary consisted of doing 20 reps of big boy sit ups and flutter kicks and 10 reps (each side) of Nolan Ryan’s

COUNT-OFF & NAME-O-RAMA
Four PAX participated:  Tree Hugger, Soulja Boy, Passport, and Wall Builder

CIRCLE OF TRUST/BOM:
None

MOLESKIN:
None

ANNOUNCEMENTS:

None