Mosey 2 laps… the usual stuff, high knees, butt kickers, kerioke and nur.
SSH,wind mills, imperial walker and bad back stretches
The group headed out of parking lot for 1.8 mile run on sidewalk towards St.Rt. 70 with an orange cone and chalk instructions around a qtr mile with a total of 4 cones. 3 exercises at each cone covering legs upper body and abdominal.
Cone 1 20 of each American Hammer,Merkins and Air squats
Cone 2 20 of each Shoulder taps, SSH, 30 lbc
Cone 3 20 of each Merkins, Lbc, air squats
Cone 4 10 burpees, 20 Merkins, heels to Heaven
then we headed back and repeated at cones 3,2,1!
Back to Nolan for a round of 7s Monkey humpers and Carolina dry docks.
FNG Jerry Ogle (Ponzi) welcome!!!!
This Saturday is 1 year anniversary of LWR F3. Don’t miss this one 7a.m. at Adventure Park!
Man up shirts soon.
Gator Run 4/21 5k10k trail run
SUP Stand up Paddle board race 5/19
2 nd F event at Pinchers tonight
camp out… more details coming
Prayers and Praises
Kelly family/friendand 6 packs Dad