AO: Stingray @ Ogden Park
# of Pax: 16
Pax: 10 Count, Sparky, Offering Plate, Spin Doctor, Magnito, Geiger, Closer, Frosty Pupil, OTC, Thumbs, EOM, Flounder, Hush Puppy, Bam Bam, Shakedown, and YHC.
Warm-o-rama: Smurf Jack’s x 20 IC, Tempo Merkins x 15 IC, Apollo Ono x 10 IC, Burpees 5 OYO
The Thang: We moseyed to the grassy opening by the pull up bars to start our warm up lap around the pond while I explained each station as we ran. We then paired/grouped up and picked our starting station.
Station 1: Pullups – both pax performed 10 pullups and were the timer. After completing 10 pull ups they relieved the pax at station 2.
Station 2: Rolling Stones Gather No Moss – Each pax bear crawled while rolling an Atlas Stone back and forth between a set of cones until the pax from station 1 relieved them.
Station 3: Box Jumps/Step-ups and Plank – Pax 1 performed 10 box jumps or step-ups while Pax 2 held plank and then they flap jacked until relieved by the pax from station 2.
Station 4: Battle Rope / KB Swings – Pax alternated between performing 20 seconds of battle rope and KB Swings until relieved by pax from station 3. Pax kept their own time.
Station 5: Chest Press / Leg Press – pax alternated between exercises performing 15 reps of each until relieved by pax from station 4.
Station 6: Slam Ball / Wall Sits – Pax 1 performed 10 slams while pax 2 held a wall sit and then they flap jacked until relieved by pax from station 5.
Station 7: Jump Rope / Shuttle Run – Pax 1 did 50 reps on the jump rope while Pax 2 did shuttle runs between cones and then they flap jacked until relieved by pax from station 6.
We rotated through until 6:10 and then carried all the toys back to the parking lot for some American Hammer Slam Ball hot potato.
COT: Strong work by all pax to fight through the brisk breeze this morning. Toby Talk is tomorrow at 6:30 pm at Sour Barn, come shield lock with your brothers. Make sure you congratulate Sparky on his new leadership role as the Nantaan of F3 Cape Fear. As Sparky reminded us this morning, don’t forget that Christ is the reason for the season. Don’t get wrapped up in the pageantry and the gifts, keep the main thing the main thing.