1/05/2019

QIC: Vanilla

Warm-O-Rama

SSH – 20 IC

Seal Jacks – 20 IC

Smurf Jacks – 20 IC

Crab Jacks – 10 IC

Plank Jacks – 20 IC

Cherry Pickers – 20 IC

Mosey to Soccer Field at St. Michael The Archangel

The Thang 1: “Catch Me If You Can”

PAX Partner/Team Up. Once PAX does an exercise while the other PAX NUR’s around the soccer field. Once PAX completes the exercise, He sprints to his teammate and they swap duties. Rinse and Repeat until full lap around field is complete. PAX Completed 4 Laps with the following exercises: Round 1: 5 Burpees, R2: 10 Squats, R3: 10 Diamond Merkins, R4: 10 Big Boys)

Break for Third F: Disruption (F1)

https://f3nation.com/2019/01/01/disruption-f-1/

Back at it…

The Thang 2: “William Wallace”

PAX back into teams. 1 PAX runs from sideline to the other sideline and performs a chosen exercise while the rest of the PAX are in plank. That PAX returns to his corner and alternating PAX run to opposing sideline to complete the same exercise. 3 Rounds of exercises were completed: 10 Merkins – High Plank, 20 Big Boys – Crab Plank, 10 Burpees – Forearm Plank.

Mosey back to the AO w/ 6 minutes to spare

The Thang 3: “Mary-Go-Round”

PAX had the chance to pick a Core Exercise (Mary), upon completion of called exercise, PAX ran a lap (Go-Round), came back for the next core exercise called, etc., etc. Scissor Kicks, 6 Inches, Flutter Kicks

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,

Vanilla