AO: Sparta, Friday, April 16, 2021
QIC: Zeus
The PAX: Obadiah, Rambler, Ash, El Niño
WarmUp: Fellowship jog around entire West Sprinfield High School, after every 10 yard bear crawl go in to 10 count warm up exercise: Michael Phelps, Hillbillies, Cherry Pickers, Arm Circles, SSH (25), Willie Mays. Fellowship jog back to workout space.
The Thang:
HIIT LADDER WORKOUT-20s rest between
4 Exercises- Descending Time Intervals with no rest between each exercise:
60s,50s,40s,30s,20s,10s
THE EXERCISES-
Standing flutter kicks (BONNIE BLAIR into a SQUAT)
HIGH KNEES
BURPEES
SSH or Two jabs jump turn two jabs
2nd HIIT (GROUND) LADDER WORKOUT -15s rest in between
50s,40s
THE EXERCISES-
Merkins- Walk downs and back ups
Big Boy’z sit-ups
MT Climbers
Penguins
Mary: Side Plank Crunch each leg, Jump Squats, Merkins (20 second hold in down position pop back), Mountain Climbers.
COT: With all that is going on in this world suicides, overdoses and gun violence are all on the rise. I encourage each of you to check in on your friends. Especially your strong friends. Their the ones that are taking on the most. A lot of times their giving you their ear when often times they need to be heard.
A quote from a a very gifted actor that left us way too soon:
“Everyone you meet always ask if you have a career, are married or if you own a house as if life was some kind of grocery list. But nobody ever ask if you are happy.
– Heath Ledger
F3 The Capital 