THE SCENE: Perfect day for a beat down
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
10 SSH
10 Merkins
10 Inch Worms
Jog 25% then 5 Tempo Squats
Jog 50% halfway then lunge halfway
THA-THANG:
Umbro took some PAX for his Q and Compost’s group did:
Mosey to parking lot “track”.
10 Merkins each cone (5 cones)
Sprint between each cone
Pair up and do 10 Fireman Squats or Buddy Carry Squats at the first and last cone
Carry your buddy around the track (75meters)
Repeat 3 times
Mosey to dugouts:
5 pull-ups
5 toe touches
X2 bear crawl between dugout and pavilon
5 dips at the pavilon
Switch out bear crawls with lunges 1x
Bear crawl to AO. Run to top of Baby Hill
10 Flutter kicks
10 Back extensions
10 fireman/ buddy squats at bottom of Baby Hill and repeat 3x
Bear Crawl halfway up Baby Hill then 10 Burpees.
MARY:
NA
COUNT-OFF & NAME-O-RAMA
23 PAX killed it this morning
CIRCLE OF TRUST/BOM:
Share your wisdom with others. You have real knowledge to pass down to the next generation. Not knowledge about the latest sports stats or other “junk” knowledge – but knowledge on how to love our wives well, or how a child can understand their identity in Christ as a boy or girl. We need to understand how to reach the heart.
MOLESKIN:
Prayers for G6 and Rascal’s friends who are struggling with cancer.
ANNOUNCEMENTS:
None