7 of diamonds in the dark
A brisk, foggy 53° with a little bit of drizzle
F3 WELCOME & DISCLAIMER
Given and received
15 SSH IC, 10 arm circles fwd & rev IC, 10 Abe Vigoda IC, 10 Daisy picker IC
Mosey around the parking lot to the near side. 7 of Diamonds – 7 rounds of 4 sets, increasing 7 reps each round. (1 set at each of 4 cones, in a diamond shape. Mosey to next cone. ~ 15 yards between cones) Round 1, 7 burpees. Round 2, 14 flutter kicks. Round 3, 21 Merkins. Round 4, 28 squats. Round 5 21 calf raises. Round 6, 14 LBC. Round 7, 7 Diamond Merkins. Finished early, moseyed to community center for penalty wall sit (60 secs) and burpees x 20. Mosey back to shovel flag.
30 second stargazer, 15 heels to heaven OYO, 30 flutter kicks OYO, 20 american hammer IC, 30 second low plank, 30 second BBSU AMRAP.
COUNT-OFF & NAME-O-RAMA:
7 PAX, no FNG
Speedy, Lager, DHL, Tremor, Grimace, Gilligan
CIRCLE OF TRUST/BOM:
Stay prayed up. Getting your prayer life right is a huge blessing and gets you closer with the Lord. It helps you be more sensitive to his Spirit and leading and shows itself in many areas of your life.
More burpees next time. Maybe burpees. Extra hour of sleep this Sunday boys!