Maxi, Bologna, Buzzsaw – FNG (Welcome), Short chang, Snooze – FNG (Welcome), Zipline, Porkchop, Wapner, McAfee, Deep Dish (Q)
Disclaimer
Mosey to concrete pad
Next exercise is SSH
Starting position….move
(IC)……. exercise
Next exercise is Grass grabbers
Starting position…..move
(IC)……. Exercise
Down to plank
Stretch out the calves, Right over left, Right up to right hand, Reach for the sky, Left over right, Left up to left hand, Reach for the sky
Next exercise is Smurf jacks
Starting position…..move
(IC)……. Exercise
Back to plank, Roll into Cobra, Hold, Back to plank, Roll into cobra
Recover
Mosey around the track – Plank when finished with your exercise
Start – 10 Toe touches, on your way back up, make sure to work your back.
First Corner – 15 superman
Second Corner – 20 big boys
Bridge – back plank
Mosey to field for 11s
First, wall sit for 1min
Hammerheads and Mericans – Repeat or plank while waiting for 6
Pattycake Mericans
6 Minutes of Mary
Legs 6 inches off the ground for 6 min
The Dolly
Raise and hold
High Dolly
Lower and hold
LBCs
Hold em high
Dying Cockroach
Lower
Knee Ups
COT
F3 Louisville 