April 2, 2019

11’s and Planks. Thats It.

Blazing Saddle, Uncategorized
THE SCENE: Tuesday 4/2/19 @ Blazing Saddle. Warm for the first time in a while. Maybe it was the 3 miles that Speaker made us run before hand.
 
F3 WELCOME & DISCLAIMER
Yes and yes. Cant sue me.
 
WARM-O-RAMA:
10 SSH IC
10 Merkins IC
Figure 4 Hip Stretch – 30 Seconds Each Leg
 
THA-THANG:
11s in the stables
  1. Round 1
    • Knee/Leg raises
    • Bbsu
  2. Round 2
    • Chin ups/Hangs
    • Bicep Push-ups (normal pushup but with your fingers pointing down towards your toes)
  3. Round 3 – back to fountain
    • Irkins 
    • Dips
  •  
MARY:
  • 5 minutes of planks
    • 1 min high plank
    • 30 sec low plank
    • 1 min one leg plank (30 sec each leg)
    • 1 min side plank (30 sec each arm)
    • 30 sec high plank
    • 1 min low plank
COUNT-OFF & NAME-O-RAMA
10 PAX (Flipper, Say What, Hello Kitty, Kudzu, Speaker, Sparky, Blart, Woody, Webelo, U-Rock QIC)
 
CIRCLE OF TRUST/BOM:
Easter is coming up. Don’t let the season pass by without thinking about the true meaning. The good news of Easter is that Christ came and took on our penalty for sin and we get his his position of Righteousness. The Great Exchange. 
 
 
ANNOUNCEMENTS:
BREW RUCK!

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