SOMEONE TURN UP THE HEAT

Preamble:

It was a cold morning at the gloom.  Soon after I arrived I was pleasantly surprised to see  that Bennie had decided to leave the comfort of his warm bed to come and share the cold and pain with the rest of the crew. Also, Cookie decided to join us to show us how is done 🙂

Slowly and all bundle up the rest of the pax arrived ready once again leave it all on the field.

Warm-O-Rama:

Mossie

15 SSH

10 Weed Pickers

15 Imperial Walkers

15 Sun Gods

15 reverse Sun God

Michael Phelps OYO

We then headed to the pain stations

The Thang:

The pax was divided into 5 stations. Each of the pax members completed the 1st set of exercises for their assigned stations  for 45 seconds, once completed, each pax member rested for 15 seconds while moving to the next station. Once each pax member have completed the first set for each of the 5 stations we had a 45 second rest and then moved on to the next set until we completed all 6 sets for all 5 stations.  We then completed an indian run to the flag and that was luckily the end of my pain for the day.

STATION 1:

SET 1:TRICEP EXTENSION

SET 2:TRICEP DIP

SET 3: SUMO PUSH BACK

SET 4:TRICEP EXTENSION

SET 5:TRICEP DIP

SET 6: SUMO PUSH BACK

STATION 2:

SET 1: MR. MIYAGI PLANK

SET 2: CRAB ALT TOE TOUCH

SET 3: ROSALITA

SET 4: MR. MIYAGI PLANK

SET 5: CRAB ALT TOE TOUCH

SET 6: ROSALITA

STATION 3:

SET 1: SPIDERMAN MERKIN

SET 2: SHOULDER TAP MERKIN

SET 3: UNIVEN MERKINS

SET 4: SPIDERMAN MERKIN

SET 5: SHOULDER TAP MERKIN

SET 6: UNIVEN MERKINS

STATION 4:

SET 1: JUMP ROPE

SET 2: JUMP ROPE

SET 3: JUMP ROPE

SET 4: JUMP ROPE

SET 5: JUMP ROPE

SET 6: JUMP ROPE

STATION 5:

SET 1: SSH

SET 2: JUMP SQUATS

SET 3: MONKEY HUMPERS

SET 4: SSH

SET 5: JUMP SQUATS

SET 6: MONKEY HUMPERS

COT:

Santa Ruck

We prayed for Health healing for some of the pax members and their families. Also, for peace and understanding on some of the pax members families.

Naked-Man Moleskin:

Coffee was great but company was better. Always glad to hang out with some of my F3 friends. Can someone turn the heat up…… I think Bennie may really appreciate this 🙂