Backblast: 12/14/2024 Rapho Park

Warm up:

Mosey around parking lot

Arm circles-10 ic

Circle arms – 10 ic

Seal claps – 10 ic

Overhead claps – 10 ic

Moroccan night club- 10 ic

Motivator

Work out:

Soccer warm up F3 Style

Army Crawl 10 yards; 10 burpees

Bear crawl 10 yards; 20 squats

Army Crawl 10 yards; 30 MTN climbers

Bear crawl 10 yards; 40 LBC

Army Crawl 10 yards; 50 merkins

Bear crawl 10 yards; kick soccer ball into goal area

Sprint back to beginning after 5 penalty burpees for missed goal

Round 2 (Lunge Walked in between stations to stay off hard, frozen ground)

Jump squats x 10

Squats x 20

High knees x 30

LBC x 40

SSH x 50

Kick ball into goal

5 penalty burpees for missed goal

1 lap around Big loop of Park

With only 3 PAX I had to call audible. My apologies to those who came. My audible brain was about as frozen as the ground outside. After it thawed out, so many other ideas came to mind. Thanks for hanging in there with me despite “frozen brain syndrome”.

Another apology for my frozen brain, I totally forgot praise and prayer requests. I really was

out of it this morning. Sorry guys!!