Speed Ladder and some cardio

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, Antman, Sally, Plus One
QIC: Ina

AO: Burleson Park
F3 DISCLAIMER & WELCOME:

Given

WARM-O-RAMA:
SSH x 20 IC

IST x 15 IC

Windmill x 10 IC

Monkey Humpers x 5 IC

Mosey to the garage

THA THANG:
Speed Ladder with sprint : 1 foot each square down and back (PAX do Overhead press while waiting)

2 feet each square down and back (PAX do Overhead clap while waiting)

2 feet in 2 feet out down and back (PAX do Angel in Outfield while waiting)

1 hand each square with merkin at each rung down and back(PAX do air squats while waiting)

2 hands in 2 hands out with 5 hand release merkins after sprint down and back (PAX lunge while waiting)

Jump Ropes: 2 feet x 50 OYO – Left foot x 25/Right foot x 25 OYO – High Knees x 50 OYO – Repeat

Cone Jumps: 2 feet side to side over cone x 20 OYO – Left foot side to side over cone x 10 OYO – Right foot side to side over cone x 10 OYO – 2 feet front to back over cone x 20 OYO

Exercises: Burpees x 5 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5 add LBC x 20 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20 add Overhead press x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20 add diamond merkins x 10 – Run up 2 ramps cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10 add star jumps x 20 – Bear crawl up ramp, run up 2nd ramp cross over back down

Burpees x 5, LBC x 20, Overhead press x 20, Diamond merkins x 10, Star jumps x 20 add shoulder press x 10 – Run up 2 ramps cross over back down

Mosey back to park

MARY:
1 minute of plank

CIRCLE OF TRUST/BOM:
YHC prayed us out

MOLESKIN:
Not much chatter as we were tired from Christmas Day activities.  Most PAX shared eating habits had not been that great for the past few days, ready to get back to F3 workouts.  Overall a great morning for a workout.

ANNOUNCEMENTS:
1. Katy trail tomorrow