Cockpit Full Body Palooza

THE SCENE:
Only two PAX showed up on a cold (threatening rain) morning.
F3 WELCOME & DISCLAIMER
Provided

WARM-O-RAMA:
Side Straddle Hop x 30
Imperial Walkers x 20
Daisy Pickers x 20
Stretching

THA-THANG:
The workout began at the Tennis Courts.  PAX did five laps around the court alternating shuffle step, backwards mosey, and high knees.

PAX moseyed to the Pavilion where 7 stations were setup for the following:
Calf raises with CMU x 60
Box jumps x 25
Squats x 25
Freddie Mercury’s x 25
Sitting on the wall x 60 seconds
Lunges (2=1) x 25
Reverse Crunch

PAX then did a one-half mile lap and returned to the Pavilion to complete the following
Curls with CMU x 25
Nolan Ryans x 25 (each side)
Derkins x 25
Merkins x 25
Dips x 25
Carolina Dry Docks x 25
Rinse-and-Repeat

MARY:
Dealer’s choice Mary included the following:

Little Baby Crunches
ABCs
Leg Lifts
Pickle Pounders

COUNT-OFF & NAME-O-RAMA
Two PAX were there:  Tree Hugger and Soulja Boy

CIRCLE OF TRUST/BOM:
Shared some thoughts learned in a recent sermon about honoring your father and mother.  The word honor is not something we often talk about, but God commands us to honor our father and mother.  The word does not say be “nice” to your father and mother, but to honor them.

MOLESKIN:
None

ANNOUNCEMENTS:
None