Captain of the Ship
May 11, 2017
Mark you calendars!!! Support F3- Lake Norman
May 11, 2017

Have Mercy!

  • When: 04/30/2017
  • Q: Flossy
  • Pax: Belle, Boom, Rah Rah, Red, Cocoa, Shark bait, Killa

Warm Up IC

  • 20 jumping jacks
  • 10 push ups
  • 10 slow squats
  • 20 calf raises

The Thang:

Circuit 1

  • Indian Run 1X
  • 20 jump squats
  • 15 leg raises
  • 10 third world squats
  • wall sits with kettle back (1 min 2x)
  • Indian Run 1X

Circuit 2

Deck of Death

  • Hearts= jumping jacks
  • Spades=sit ups
  • Clubs= push ups
  • Diamonds= monkey humpers
  • Joker= 10 burpees
  • Face Cards= 11 of exercise

Relay

  • bear crawl
  • crab walk
  • lunge
  • sprint

Mary

  • 50 crunches
  • 50 American hammer “Russian twist
  • 50 hello dollys
  • 50 flutter kicks
  • 50 sit ups

Leave a Reply