Fun w/ Sparky Chapter 2

Preamble:

Disclaimer

Warm-O-Rama:

Warm-LAP

4 stations around the track 12/3/6/9 – all in cadence

Station 1 – 15 SSH

Station 2 – 14 Hillbillies

Station 3 – 13 Imperial Walkers

Station 4 – 12 Weed Pickers

Station 1 – 11 SSH

And so on.  total 3-3/4 laps.

The Thang:

Plank-O-Rama

all for a count of 30

center

left hand up

center

right hand up

center

left side up – lift and lower left leg

right side up – lift and lower right leg

center

Jaylow to the right only

Jaylow to the left only

11s

Pull ups – jump squats

Grab a coupon

25 each – curls,  Bench Press,  Skull Crushers,  Squats

1 lap between first and second exercise

2 laps between second and third

3 laps and 4 laps after the last exercise.

put coupons back and mosie back to the flag for one set of Hammers.

COT:

count off

name age f3 name

announcements – 10/19 convergence

prayer requests

Pray

Naked-Man Moleskin:

CoffeeTeria – mandatory

you don’t have to stay but everyone is encouraged to grab a water or cup of coffee.