October 29, 2020

Basketball season

F3 WELCOME & DISCLAIMER:  this is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.

Scene:  Had a fortunate break in the rain — nice cool morning, stayed on the asphalt

WARM-O-RAMA:

Big Arm circles

Balance on One Leg

Daisy Pickers in cadence x 12

Side Straddle Hops x 25

Mosey

Small Arm Circles x 30

Shoulder raises x 20

Merkins x25

Mosey

THA-THANG:

Plyometrics in cadence – in a box 1, 2, 3, 1 is the count

  • Two feet x10
  • Right foot x10
  • Left foot x10
  • Quick shuffling x10

Mosey

Stations (2-3 rotations)

  • Burpees x15
  • Buzzards to the other side
  • Merkins x25
  • Lunges back

Mosey

Repeat plyometrics

Mosey

MARY:

Abs

  • Crunch x50
  • Leg raise x12
  • Bicycle x20
  • Plank 1 minute
  • Supermans

We had two extra minutes and passed around the circle with each man leading a quick exercise

COUNT-OFF & NAME-O-RAMA:  10; Millennial, Shy Guy, Photoshop, chef, little John, paper trail, mama’s boy, Evan almighty, snookie, baby baby

CIRCLE OF TRUST/BOM:

Patience, Persistence, Perseverance – the 3 Ps

Wait on the Lord

Ps 27:14 Wait for the Lord; be strong, and let your heart take courage; wait for the Lord!

QIC:
Millennial, Shy Guy, Photoshop, chef, little John, paper trail, mama’s boy, Evan almighty, snookie, baby baby
Workout Date:
10-29-2020