9 Pax and a little J Lo

QIC: Dillio
PAX POSTED: No-See-UM, No Ski, Bartman, Notorious NYC, Red Card, Endo, Grouper, Haka

Disclaimer and welcome…

Warmup

  • Side straddle hop
  • Lunges 20 total
  • Imperial walkers
  • Cotton Pickers
  • J Lo 5 ass low back straight
  • 5 per Side Plank Pendulum
  • Mosey to sun lake circle

First Circle

  • Mucho Chesto 10
  • 30 Dips
  • 10 J Lo
  • Mucho Chesto 5
  • 5 Cadence pendulum each
  • Mosey to next circle

Second Circle

  • Circle Burp…. Bear to Burp 5 each crack
  • 30 Dips on Curb
  • 10 Hip Dip
  • Mosey to crosswalk to the dead end

The Follow the Light

  • 5 bear step
  • 25 lunge
  • 5 bear step
  • 25 lunge
  • 5 bear step
  • 25 lunge
  • Sprint to end
  • Plank p

Circle Up

  • Howling Monkeys 5-10 count
  • Fast Feet
  • Drop in Circle
  • 10 Burpee’s
  • Indian Run to Basket Ball Courts

 

 

B Ball Courts

  • 20 Hip Dips
  • 10 Bear Step
  • Mosey to Sun lake

Sun lake Poles

  • 10 Pulse Squats
  • 15 Merkins
  • Sprint to next
  • 6 Total Poles
  • Mosey back to B Ball

Name our FND then Circle of Trust

Be Leaders in our homes, office, and community

Have a safe run on Saturday.  Spread the good word.

Have a safe weekend for all.

 

By | 2018-04-13T16:40:36+00:00 April 13th, 2018|Back Blasts|0 Comments

About the Author:

I live in beautiful Long Lake Ranch. I am a coin trader by day at The Phoenix Gold Corp and I run my own business at night called The Chill Dill. I have an amazing wife and a baby girl that is my everything. I do F3 to better myself and try and live a healthy and long life for myself as well as my family.

Leave a Reply

Skip to toolbar