Warm-O-Rama

Copper ran the group up to the stop sign and back, considering I was still in my boot I stayed back to do squats. When they came back we did a quick warm-up, stated the 5 core principles, our mission, and principles. Then we started the BD.

Round 1 x2

• 22 shoulder tap merkins
• bear crawl -22 feet
• 22 flutter kick (2) count
  • bear crawl back 22 feet to the start

Round 2 x2

• 22 Peter Parker merkins (2) count
• Lunges – 22 feet
• 22 America Hammers (2) count
  • lunged back to the start -22feet

Round 3 X2

• Hallelujah merkins
• crab crawl-22feet
• 22 freddie mercuries (2) count
  • crab crawled back to the start

Round 4  X2

• 22 double merkin burpies
• lateral lunge -22 feet
• 22 JLo (2) count
  • lateral lunged back

Some of us were able to complete this work-out with only seconds to spare.

We went back to the shovel flags, ending with a

COB&COT

Discussed up and coming work-out for War Town at  Deer Run

Prayers

We prayed for family life and good health amongst F3 and within our neighborhoods.