Moving Target
QIC
KiplingAO
The Deep EndPAX
- Ghost
- Kipling
- Kodak
- Papa Smurf
- Time Machine
- Webelos
Workout
Warm-o-rama : Motivators, arm circles, don quixotes, Michael Phelps, mountain man poopers
Humane burpee set, starting at 15, 5, 5
Thang:
1) Partner Turkish get up work. Goal is 5 from right side and 5 from left side, with partners alternating and sharing feedback.
2) Movíng Target Workout
Partners with double bells alternating after each 3 sets are completed. 3 lifts are cleans, presses, and squats.
2 c, 1p, 1s
3c, 1p, 1s
5c, 1p, 1s
continue completing sets of three, with the 235 letter switching from exercise to exercise. Call us to continue for 20 minutes.
Mary – no Mary due to time limits
COT – COT focused on gratitude for and recognition of the many moments that F3 offers for leadership through helping fellow pax. The simple small act of giving feedback on a lift or teaching someone how to do no exercise builds a powerful habit that we can bring into the rest of our lives.