A 12 step program

AO: Firehouse

When: 02/19/2019

PAX: Skynyrd, Reuben

QIC: Reuben

A rainy Tuesday morning called for some quick improv on an epic beat down with a little nostalgia.  With a quick diversion to the Pavilionoseum, the 2 PAX present listened to the heavy pitter patter of the rain in perfect rhythm.  The stage was set for a post Presidents Day celebration of  12 excercises with help and thanks to our F3 Savannah brothers who posted this beat down earlier this week. Let’s mosey!

Warm-O-Rama:

  • Moroccan Nightclubs(forward/back)
  •  Windmill
  • Tin Man
  • LBC’s
  • Copperhead merkins

 

The Thang:

Mosey to rock pile and select favorite coupon:

Completed in 12 days format.

12 Jump lunges

11 Tuck jumps

10 Kettlebell swings

9 Kettlebell front squats

8 Pushups

7 Air squats

6 Burpees

5 V ups

4 Derkins

3 Carolina dry docks

2 Dive bomber push ups

1 Turkish get up / side

Rinse and repeat but in reverse order.

Thang 2:

With time to spare we did 2 rounds of a Tabata workout- 20 seconds on/ 10 off.  Chest first and then venture to abs. The rounds were as follows:

2nd Round:

COT:

Return coupons to their homes and return for mary consisting of cockroach’s, J Lo’s, leg circles, LBC’s, ABC’s.

Prayers for wisdom, direction  and strength. Lifted up family members who are in need of healing.

SYITG

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