Attendees: Lonzo, Meatloaf, Footloose, Rudy, Charlotte, Krabby Patty (Q-lead)
Began with standard F3 opening
Warm-up of 25 side-straddle-hops
Station workout for appr. 30 minutes:
Station 1: 20 Merkins, 25 sit-ups
Station 2: 10 Burpees, 20 4-count lunges
Station 3: 10 Triceps Dips with feet elevated, 20 4-count flutter kicks
Station 4: 10 Pull-ups/Chin-ups, 20 squats
Station 5: 25 yard Crossovers down and back
Repeat, appr. 4-5 rotations within 30 min.
5-min cool-down jog
10 min stretch session, first left side, then right of the following:
Kneeling hip-flexor stretch
arm across chest shoulder stretch
arm behind head tricep stretch
dead-hang back stretch
seated hamstring stretch
extended leg with opposite leg crossed over twist stretch (back)
extended leg while pulling in other leg glute stretch
butterfly groin stretch
extended butterfly bent over back stretch
on stomach quad stretch
cobra stretch (abs)
down-dog calf stretch
Finished with Name-o-rama, announcements and prayer
It was a humid and hot morning, the mosquitos were biting, and Duane “The Rock” Johnson kept us motivated with his weird Spotify playlist. Thanks to all attendees.