thank you my F3 brothers for attending Poseidon post this morning and making my VQ a success . Your all leaders I look forward to learning from you all. Below are our accomplishments from this morning .
Warm A Rama
Michael Phelps, LBAC Forward, LBAC Backward, Skip Jacks, The Reacher, SSH, The Merkin
Skate Park = 3 sets OEO. Plank for the 6 between each set!
12 Box Jumps or Step ups, 18 Dips, 22 Jailhouse Squats, 25 Derkins, Run lap around park to playground
Playground= 3 sets OEO. Plank for the 6 between each set
8 Underarm Pull Ups, 10 burpees, 20 Carolina Dry Docks, 30 BB Sit Ups
Back on the Field= Partner Up
50 yard Lunge / American Hammer…….then alternate
50 yard Backward Lunge/ The Dolly…………..then alternate
50 yard Bear Crawl / The Flutter Kick………then alternate
100 yard Sprint
50 yard Sprint
25 yard Sprint