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STATION ROTATION
PRE-BLAST:
Full body workout. No block. Vest friendly.Welcome to F3:
Mission statement:
5 Core Principles:Warm up: Mosey over to the playground
The Thang:
We rotated through a variety of stations and did exercises at each station. List of exercises is below. Reps increased by 5 each round. 5 reps round 1 – 10 reps round 2 – etc…. 5 burpees every 5 minutes as well.EXERCISES:
Incline Merkins
Dips
Decline Diamond Merkins
Pull ups
Barishnakov Squats
Run
London Tower
REPEATOCOOL DOWN:
Mosey back to shovel flagCOT:
Countorama
Nameorama
6
Announcements
PrayerPAX LIST:
Footloose – Q
Doubtfire
Apollo
Fat Amy
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