7 Pax and Some Flamingos

4E8386B5-7AF0-45B3-93DA-DBD10D88A672

7 Pax and Some Flamingos

Weather: 74 and muggy

The Thang

Mosey to TKA Playground

  1. SSH – 20x
  2. Big Arm Circles – 10x each way
  3. 1 Legged Running Flamingos – 10x each leg
  4.   Bear Hugs in Cadence – 10x

Split into 3 groups

Swing Tip-toe Plank Crunches– 10x cadence for 20 reps

Decline Merkinson Balance Beam – 10x cadence for 20 reps

Assisted Decline Overhand Pull-Ups on Jungle Gym – 10x cadence for 20 reps

(Rotate)

 

Mosey to TKA Rope Fence and back

Flutter Kicks– 20x cadence for 40 reps

Mosey to TKA Basketball Court and back

 

Hanging Swing Up and Overs – 10x cadence for 20 reps

Dips– 10x cadence for 20 reps

Assisted Decline Underhand Pull-Ups on Jungle Gym– 10x cadence for 20 reps

(Rotate)

 

Mosey to TKA Rope Fence and back

Flutter Kicks– 20x cadence for 40 reps

Mosey to TKA Basketball Court and back

Swing Set Pull-ups – 10 OYO

Assisted 1 Leg Squats on Balance Bean – 10 OYO each Leg

Alternating Grip Pull-ups on Monkey Bar10 OYO

 

Mosey to TKA Rope Fence And Back

Russian Twists – 10x cadence for 20 reps 

Squat Jumps – 10x cadence for 20 reps

Raise Da Roof Merkins– 8 OYO with one extra 8

Mosey to TKA Basketball Court and back

 

Mosey to Da Logs

Log Spliters – 20x cadence 40 reps

Line Spliters – 20x cadence 40 reps side to side then forward and back

Incline Walking Merkins on Border– 10x cadence

Log Toe Taps – 20x cadence 40 reps

Incline Plank Jacks– 20x cadence for 40 reps

One Legged Flamingos – 10x cadence for 20 reps; switch legs

 

Mosey to Scrooge Play Ground

1 legged walk– 10x in cadence each leg

Iron Cross– 10x in cadence

Plank Wrist, Elbow, Shoulders, Knee, Ankle Taps– 10x in cadence

Mosey back to Flag

7 PAX

Pinto, Spam, Brim, Johnny 5, Flasher, Thriller, Banjo

 

Announcements

None

Pray for

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: