Pushin’ It Real Good at City Limits

Pushin’ It Real Good at City Limits

QIC

Padawan

AO

City Limits

PAX

• DuckSnort
• McFeely
• Padawan
• Shiplap
• Slider
• Webelos

Workout

Warmup

Neck Rolls

Hillbilly Walkers (15)

Mountain Man Poopers (15)

Don Quixotes (15)

Mountain climbers (15)

Downward Dog / Cobra

Washing Machines (15)

Michael Phelps (15)

Mosey to the Rotunda

Thing 1: Rotunda Dance Floor

Play “Push It” by Salt ‘N Peppa. Hold plank and do merkin every time you hear the word “push.” Approximately 35 merkins (more holding plank that pushing). 

Wall sit Grady corns recovery

Mosey to the field in 2 parallel lines — pass the medicine ball while you run

Thing 2: Field work 

Bear crawl to 10 yard line, 10 carolina dry docks, jog back to start

Bear crawl to 10 yard line, 10 carolina dry docks, crab walk to 20 yard line, 20 crab cakes (1 is 1), jog back to start

Bear crawl to 10 yard line, 10 carolina dry docks, crab walk to 20 yard line, 20 crab cakes, burpee broad jump 30 yard line, 30 smurf jacks, jog back to start

Bear crawl to 10 yard line, 10 carolina dry docks, crab walk to 20 yard line, 20 crab cakes, burpee broad jump 30 yard line, 30 smurf jacks, inchworm to 40 yard line, 40 Apollo Ono’s (1 is 1), jog back to start

Sprint to 50, backwards run back

Finish with a “super set” — run to the 40 and do all the exercises working your way back to the goal line. 

Mosey back to parking lot for Mary — pass the medicine ball like last time

Mary

American Hammers (30)

Spell alphabet in a circle

COT

Tragic loss by a member of the F3 community. Let’s support each other — now and in the future.

Also, good luck to Webelos who is starting his new job today.

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