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
Michael Phelps OYO, SSH x 20 4c IC, Monkey Humpers x 20 4c IC, 10 Tempo Merkins IC
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
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.
Insert any personal comments, notes, devotion content, etc.
Grow Ruck in Sept. Thanks to Snookie for capturing Name-o-rama and announcements.