December to Remember
Disclaimer
Mosey warmup to lower parking lot (Hi Knees, Butt kicker, Skips, Lunges)
SSH x 30
Negative Merkins 5 count dn/up x 6 IC
Prisoner squats x 20 IC
Plank Jacks x 25 IC
Crunchy Frog x 20 IC
Mosey to Outback
Pull ups x 10
Dips x 20
Chin ups x 10
Dips x 20
Knees to Elbows x 10
Dips x 20
Bear Crawl to Hill
Wheel Barrow to pull up bars
Lunges to Hill
7 to 1 ladder at Hill
Burpees at top
CDD at bottom
mosey to picnic tables
Jump ups x 10
Calf Raises x 20
Sumo Squats x 20 IC
Partner shoulder press x 20
Plank walk to Mary
Mary
Crunchy Frog x 20
Mason Twist x 20
Scissor Kicks x 12
Homer to Marge (Raptor)
Air Mind Bender
Guys as always – Good to be back to Tradition! Thanks for the opportunity to lead. Remember to share the gift of F3 and more importantly to share the gift of Christ!
Have a blessed day!
Pharaoh
Pharaoh as always good to have you at Tradition. Solid Beatdown this morning (even though you did start with SSH)