WHEN: 9/16/2017
QIC: Hannibal
PAX:  Madonna, Tuba, El Chappo, Paperboi, The Pirate, Prince, The Wreck, CA, FNG -Hacker (Miles), FNG-Pirogue (Arlen)

Warm Up

 

– SSH 20 x 4

-Front kicks 20 x 4

-Little baby crunches 20 x 4

 

The Thang

 

Run to station #1

– Wide arm push up

– Little Baby Arm Circles – Forward 20 x4

-Overhead hand claps – 20 x 4

-Little Baby Arm Circles – Backward 20 x 4

 

Run to Station #2

-Plank

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Mission Impossible – hold for 10 seconds

 

– Hillbilly 20 x 4

– Ankle grabbing squats 20×4

-Russian Hammer 20 x 4

Run to Station # 3

– Planks

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Right arm, right leg

-Left arm, left leg

-Right arm, left leg

-Left arm, right leg

-Mission Impossible – hold for 10 seconds

 

-Wide arm pushups – 20 x 4

-Windmill 20 x 4

 

Run to Station #4

-Run- Front Leg lift

-Run- Backward leg kicks

Plank

-“Good morning” shake hands plank 20×4

-Shuttle sprints x 10

 

On the way to Station #5

Lunges 30m

Bear crawl 30m

Crab crawl 30m

 

Station #5

-Hannibal Plank 60 s

-Merkins- 20×4

-Squats 20×4

 

Run to Station #6

Plank

-LBC 20×4

-Al Gore –(hold 20s)

Run to Station #7

Run- Karaoke Left/ Right

-Right arm up

-Left arm up

-Right leg up

-Left leg up

-Right arm, right leg

-Left arm, left leg

-Right arm, left leg

-Left arm, right leg

-Mission Impossible – hold for 10 seconds

-Side crunches 20×4 left

-Side crunches 20×4 right

-Merkin stagger right 20×4

Run to Station #8

Plank

-Rosalita  20×4

– Carolina Dry Dock 20×4

Run to station #9

travelling Mary’s

High slow flutter 20 x 4

Run to station #10

The dolly 20 x 4

Low flutter 20 x 4

Mosey to AO

Hannibal Plank 60s

COT

Moleskin

An exciting day, the launch a new F3 group. It felt like a vacation spa day running on the billiard table like lush green grass.

For those considering joining the Boerne Group , the location is terrific and the bar/coffee Patio perfect!

The new FNG’s ( Hacker and Pirogue) and veteran “CA” kept us on our toes and the spirit was terrific.

Rinse and Repeat next week!

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