36 minutes of Mary

Posted by Pipeline; written by Belafonte
7am began
Warm-up:
– Side straddle hop (25x)
– Merkins (20)
– LBC (19x)
– Plank (20 count)
– FireHydrants (10 per leg)
Mary:
– Dolly (20x) …. hold ‘em
– Rosalitas (20x) ….hold ‘em
– Dolly (15x)…hold em high
– Rosalita (15x)
(Recover)
– Dying Cockroach (20x)
– LBC (25x)
4 Corners:
– 10 merkins
– Sprint 120 yards
– 10 merkins
– Wheelbarrow 60 yards alternating with partner
– Apollo Creed Burpee (4x)
– Wheelbarrow 60 yards alternating
– 10 merkins
– Sprint 120 yards
– Al Gores
(Recover)
(Mosey to center)
More Marys:
– Full sit-ups w/ partner (50x)
– Al Gores
– Throwdowns w/ partner (30x)
– Al Gores w/ movement
(Mosey)
Bridge: pick a rock
– 15 curls then rotate
– 20 curls then rotate
– 15 military press then rotate
– 20 military press then rotate
– 15 skull crushers then rotate
– 20 skull crushers then rotate
(Recover)
– 10 curls then rotate
– 15 curls then rotate
– 10 military press then rotate
– 15 military press then rotate
– 10 skull crushers then rotate
– 15 skull crushers then rotate
Indian Run – 3 full cycles
Last Mary: full Alphabet + vowels
Mosey back on your own
Full body meditation
COT
Announcements:

1) Level UP 7/13 and 7/14, http://www.f3metro.com/2018/06/21/ymca-level-up-program/

F3 is participating in the Level Up Program at the Stratford Y on the evenings of Friday and Saturday July 13th and 14th.  Essentially, the Y opens its doors to teens in the West Charlotte Community and then invites community partners to come in and engage the teens in conversation, play basketball, and generally serve as positive role models.     The Y is aiming for about 10 volunteers per night from roughly 8PM – 11PM, but they could make it work with more or less.  If you’re able to join us for one or both nights, email Pipeline jordanabshire1@gmail.com.
Take-Out

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