THE SCENE: It was a clear black night, a clear white moon, Warren G was on the streets…wait, wrong intro. A balmy 75 degrees with 87% humidity but 0 UV index since the sun wasn’t up! Popeye VQ
F3 WELCOME & DISCLAIMER given
WARM-O-RAMA:
Michael Phelps OYO, SSH x 20 4c IC, Monkey Humpers x 20 4c IC, 10 Tempo Merkins IC
THA-THANG:
Insert information about the workout.
- 7’s – box jumps and dog sniffers (plank in front of bench, take arms up on the bench, then back down for a merkin)
- 7’s – dips and pull ups
- Mosey to field for 7’s – plank jack with alternating knee to elbows, sprint half field, squat jumps
- bear crawl up hill near AO, at top 10 J-lo’s 8c IC, crawl bear back up, rinse and repeat 3 times total
MARY:
Freddie Mercury x 20 4c IC; Boat Canoe, American Hammers x 20 4c IC, Flutter Kicks x 20 4c IC, Planks with alternating arm and leg raises
COUNT-OFF & NAME-O-RAMA
7 PAX (Uga, Flatland, Snookie, Lil Nicky, Transplant, Popeye, Tomb Raider)
CIRCLE OF TRUST/BOM:
As men we are called to lead a lot, we cannot forget to lead at home (Eph. 5, Dt. 6) – ask the Holy Spirit to fill our tank on the way home so we can lead our families well.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Grow Ruck in Sept. Thanks to Snookie for capturing Name-o-rama and announcements.