Conditions: Pleasantly Foggy

Disclaimer: I’m not a professional. Push yourself, don’t hurt yourself.

The Warmup:

LBAC FWD x20

LBAC REV x23

Overhead Claps x 20

Imperial Walkers x 20

CTG x20 (Try not to fall over)

The Workout:

Mosey to the back of the soccer field

Pyramid Merkins –Pax will start from the down position and complete one merkin (up then back down) then roll and do an overhead press. After each roll the count goes up by 1 until we reach 6, then back down again. We’ll nail that cadence down next time…

Burp Burp Bear?-Pax will form a circle and do burpees while one person does a lap around the ring bear crawl style. The crawler will tap the next fella and so on and so forth. After the last pax completes a lap we were afforded a 10 count

Mosey to the Center of the Star Fish

Lt. Dans!-Pax complete one squat then immediately do 4 lunges. The squat count increases by one and the lunges increase by 4. (Or just blindly do lunges until recover is called) Recover called after most had completed 8 squats. Good job Meatloaf for going above and beyond. Another 10 count was given. 

Mosey (If you can) to the pull up bar

Round 1-Weaver started us out by doing pullups while the rest alternated between high and low planks on each swap out

Round 2-Same thing but instead do a max effort arm hang (Arms at 90 degrees, not 180)

Mosey back to the shovel flag

Count-o-rama: 7

Announcements:

No news letter, website and periodical will substitute

Prayer Requests:

Prayers for Rocky

Prayers for Pusher mom

NMS:

Good to see you Bubbly, keep coming back. Thank you guys for being patient with me as I struggled to count. I’m going to practice more at home.  I was privileged today to get to lead a workout and I’m privileged every day  to be a part of F3.

Cheers