Warmorama:

Burpees (6 count), Imperial Walkers, Weed Pickers, Sun Gods

The Thang:

20 Merkins (slow 4 count)

20 War Hammers

20 Diamond Merkins (4 count)

20 Freddie Mercury’s (Holding 4 count before each leg change)

20 Wide Merkins (4 count)

20 Double Crunches

Moseyed to the front lit signage of the church.

20 Dips

20 Left leg step up knee raises

20 Dips

20 Right leg step up knee raises

20 Dips

20 each Calf Raises each single leg and then both legs.

Mosey to the west church parking lot for some leg work using March Madness Basketball drills.

Low side straddle left from island to island. Then low side straddle right back from island to island.

Pulsing Lunges from island to island then run back to beginning.

Long Jump from island to island then run back to beginning.

Suicide run to 1rst island and Bernie Sanders back, then run to 2nd island Bernie Sanders back, 3rd island, and finally 4th island.

Mosey to South Parking lot for some arms and interval heart rate work.

20 Horizontal Pull ups using provided tubing.

4 sprints to light pole with a walk between runs to next light pole (preparing for next sprint).

20 American Hammers

Bear Crawl Inch worm – where last person in the plank line bear crawls to the front of the line and planks for the next person to bear crawl to the front.

COT

Brief appreciation for the support of F3 guys to other pax. Personal appreciation for the prayers and check ins for my wife who had hip replacement 2.5 weeks ago.

Prayer Requests:

Sega’s Grand Father John who is in need of assisted living but has not agreed to go there. Difficult times for family to address what needs to happen. Prayers for peace and guidance.

Praise for my wife’s recovery. She is doing well.