December 19, 2020

BROAD STREET BEAT DOWN

THE SCENE:
27 degrees. Low Wind. Dark

F3 WELCOME & DISCLAIMER

Done
WARM-O-RAMA:
Calisthenics – Leg Kicks, Good Mornings, Sweep the Floors, High Knees, Side Shuffles, 75% Sprint

THA-THANG:
Broad Street Beatdown –

Merican Mile – Tricep Burn every 1/4 mile with set below:

  • 10 (4 count (1-2-3-ONE),
  • Bridge Holds facing the sky for 20 Seconds
  • Progress into Dips (10, 2-count)
  • Alternating Toe Tap from bridge position (20 seconds)

Route 66 (Temporarily Renamed Broad Street [Philly])

Alternating leg exercises lamp post to lamp post :

Post 1 to Post 2 – Walking lunges

Alternating side strattle hops and jump lunges (2 each) @ lamp post 2

Post 2 to Post 3 – Walking lunges

Alternating side strattle hops and jump lunges (2 each) @ lamp post 3

Post 3 to Post 4 – Broad Jumps

Post 4 to Post 5 – walking Lunges

Post 5 to Post 6 – broad jumps

Post 6 back to Post 1 – SPRINT !

30 second count

Post 1 to Post 6 – SPRINT!

Post 6 to Post 5 – walking spider man (push-up)

Mosey back to COT

MARY:
Side Crunches

Flutter kicks

Murph jacks

Planks

COUNT-OFF & NAME-O-RAMA:
9 workout

Boudreau – Justin McCain

Corn Dog – George Jamison

Turkey Leg – Jacob Slatz

High Note – John Simpson

Bandwagon – Chris Poe

Floater – Chris Nurthen

Ratio – Raleigh Poole

Back Rub – Greg Dickinson

[ 2 extra made breakfast – Red Light (matt Slutz) and Pronto Pup(Rob Jamison)]

 

CIRCLE OF TRUST/BOM:
How large is your target for your enemies and inner demons? The greater difference between who people think you are, who you think you are, and who you actually are–the bigger the target you are for naysayers and the inner negativity towards yourself

MOLESKIN:
Prayers for good health, and traveling mercies this holiday season.

QIC:
Workout Date: