7/5/2021 – Danger Zone

AO: Lightning Rod

QIC: Giggles

PAX: Ghost, Herbie, Kiwi, Stray Cat, Whitney, Giggles


58F & Cloudy

Warm up

Side Straddle Hop (x20)

Slow High Knees (x10)

Forward Arm Circles (x10)

Reverse Arm Circles (x1)

Windmills (x10)

Mosey to the Track

The Thang

Danger Zone – Inspired by the star of a generation, Kenny Loggins, we listened to his classic Danger Zone while doing ground touch squats. Every time he belted out “Danger Zone” we did a burpee

Four Corners – Running around the soccer field and doing an (x10) of an exercise at each corner

Lap #1 – Merkins

Lap #2 – Big Boys

Lap #3 – Ground Touch Squats

Lap #4 – Dead Bug

Lap #5 – Reverse Snow Angels

Mosey back to the LR

Danger Zone part deux – another round of Danger Zone. This time we held plank and would do a merkin on each melodic “Danger Zone”

Box Cutters (x10)

LBCs (x20)


Shared with the Pax this morning that as I run more and commit more to that part of my life, I’ll be stepping back on attendance at F3. I shared my thought process and just how much I’d come to value the camaraderie from the rest of the Pax.

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