YHC was ready to spread that some Christmas Cheer with a side of holiday beat down!! YHC is still trying to get his beach body ready for a holiday trip to Jamaica!! So ample amounts of circuit training with a half time round of Ricky Bobby trip around the Philbert was the plan for all.
Warm Up
- SSH IC X 15
- Harvester IC X 15
- Arm Circles IC X 15
- Reverse IC X 15
- Slow Merkin 10
Main Event
Get in Teams of Two and find a starting spot. Completed stations twice. Exercise stations:
- Tire Flip (Timer) / Wall Sit
- Farmers Carry / Leg Lifts
- Band Work
- Battling Ropes/ Merkins
- Slam Ball/ Carolina Dry Docks
- Jump Rope/ Prison Squats
- Bosu Plank- Merkin Challenge/ American Hammers
- Rip Stick resistance work/ Cinderblock overhead press
Great work by All!!
Mary
Had a few minutes for Flutter kicks by Cardiac then a 5 Merkin Ring of Fire
COT
Announcements: Site clean ups set for next week at Piranha and Tobacco Road.
YHC F3 Birthday, it is an honor to be part of the F3 Brotherhood and to have the opportunity to lead this group of men!!
Pray request for Ruth Ann, Camille and Cosmo’s Dad Brent for continued support and resources as they face some challenges.