Weighted Wednesday

AO: the-farm
Q: Bartman
PAX: Lightweight, Choir Boy, Aladdin
FNGs: None
COUNT: 4
WARMUP: stretch, tempo squats. Imperial walkers

THE THANG:

Weight vest work:

Ruck 1st half of loop. 3 merkins & 5 squats at each pole. Switched to 3 CDD & 5 imperial walkers.

Causeway – 20 easy ups on way down. Bernie back up. Repeat 20 easy ups going back down.

Parking blocks – 1,2,3 merkin ladder to end of blocks

Stairs – 20 calf raises at each set

Pavilion – 10 step ups & 10 dips x 3 sets

Stairs – more calf raises

Ruck back to AO.

MARY:
Flutter kicks, American hammers, heel taps.

ANNOUNCEMENTS:

COT:

Jesus’ last instruction before his ascension was to go and make disciples. Make sure you are living in a way that represents Jesus well, that you are speaking truth, and that you are modeling him. Others are watching you. Your actions can point others toward Jesus or away from him.