March 7th, 2016 By Triple Threat

F3 Disclaimer: done

Warm Up:

• Mosey around the parking lot.
• Imperial Storm trooper x 15.
• Plank Jacks x 15.

Mosey to the rear playground for the Thang:

Since this is an elementary school, I kept it simple and about the shapes. First we went UP a pyramid as follows:

A. Burpees x 1….x 10

B. Little Baby Crunches x 1….x 10

C. Diamond Merkins x 1….x 10

D. Squats x 1….x 10

While at the top of the pyramid as a break from the norm, the PAX completed a new set of the following exercises:

1. Pull ups x 1….x 5
2. Decline merkins x 1….x 5
3. Lunges (each leg) x 1….x 5
4. Carolina dry docks x 1….x 5

And then DOWN the pyramid like this (only due to time):

A. Burpees x 5….x 1

B. Little Baby Crunches (LBCs) x 5….x 1

C. Diamond Merkins x 5….x 1

D. Squats x 5….x 1

Mary:

• Hanging crossed leg raises x 15
• X-men x 15 (laying flat on your back, crossing toe touches)
• Peter Parkers x 15
• Reverse LBCs x 15
• Hanging leg raises x 1…x 5

Mosey back to front parking lot for prayer and announcements.

As always, PAX, I appreciate the chance to lead this morning!

The Valley

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