Good Mix of Cardio, Strength Training + Tunes

Preamble:

Coupons/Other Things required:

• Kettlebell, Cinder, Medicine Ball, Resistance Bands.
• Music required. Ideally a playlist containing songs around 5 min in length
• Don’t forget a good speaker

Warm-O-Rama:

Mosey to Gazebo across the street. Exercises were:

• SHH
• Weedpicker
• Copperhead Squat
• Plank Jack
• Circle Burp

The Thang:

• Partner up: (ideally there is an even number and at least an equal number of Partners to Station. That did not happen today.
  • Partner 1 performs exercise. Partner 2 runs OR bear crawls to Q specified location. When Partner 2 comes back, Partner 1 runs while Partner 2 performs exercise. Rinse and Repeat until song is over. When new song starts, move to the next exercise/station. Rinse and Repeat through the list of exercises as every new song starts.
  • Rep count is as many as you can until your partner comes back and the next song starts.
• Exercises:
  • Dips (using bench)
  • Seated Row (using Resistance bands)
  • Side Lunge (with KB)
  • Derkins (using bench)
  • American Hammer (KB or Med ball)
  • Bowtie (either resistance band, KB or Cinder)
  • Burpees (if time allows) we didn’t have time

COT:

• Prayers for Uvalde, TX and those affected. Hug your kids and loved ones a little tighter.
• Prayers for our F3 brothers who are not able to make it out today. We look forward to seeing you back in the gloom soon.