7 of diamonds in the dark

THE SCENE:

A brisk, foggy 53° with a little bit of drizzle

F3 WELCOME & DISCLAIMER

Given and received

WARM-O-RAMA:

15 SSH IC, 10 arm circles fwd & rev IC, 10 Abe Vigoda IC, 10 Daisy picker IC

THA-THANG:

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.

MARY:

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.

MOLESKIN:

More burpees next time. Maybe burpees. Extra hour of sleep this Sunday boys!