One day while surfing the gram I stumbled upon a home workout that Ben Boulware created for his COVID clients. It had F3 written all over it.

Since it was chilly this morning a proper warmup was fitting.

We ran the bowl with 2o Merkins due at each stop, (140 total for those in the MERKIN challenge)

The Work

5 BDE Burpees *atta boy to Inspector for naming it* (Burpee into a lunge, squat, lunge with other leg)

5 Burpee Bonnies with a clap

5 Bonnie Squat Box Jumps

10 Inverted Shoulder taps

3 Rounds – Sprint, Shuffle, Backpedal (20yds, down and back)

10 BDE Burpees

10 Burpee Bonnies with clap

10 Bonnie Squat Box Jump

10 Inverted Shoulder taps

5 Rounds – Sprint, Shuffle, Backpedal (20yds, down and back)

15 BDE Burpees

15 Burpee Bonnies with clap

15 Burpee Bonnie Squat Box Jumps

Sprint, shuffle, backpedal until time was called

Announcements

FNG KOTTER Boot Camp at Talon on Saturday. Be there and bring somebody, anybody.

After the BC Howard’s Then to Dempsey’s Neighborhood at 10am to run for a good cause. If you can’t run just send a donation to Uncle Jessie’s Venmo machine or pay cash homie.

Prayer Requests

Crayola’s Sister and Newborn

Uncle Jessie’s Family and injury

I threw the guys a curveball this morning and they crushed it. They really brought that BDE and kept it the whole 45 minutes. See you in the morning.

Foreclosure