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.
