Browns VQ

THE SCENE: warmer weather – NICE!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-1 mosey around the island
-20 side straddle hops
-10 baby arm circles forward
-10 baby arm circles backward

THA-THANG:
Group 1:
-10 lunges in place (5 each leg)
-5 burpees
-sprint to other side of island
-20 air squats
-10 carolina dry docks
-back pedal back to other side
-rinse and repeat
Group 2:
-20 merkins
-10 curls with coupon
-10 over head tricep press with coupon
-20 quick feet/ high knees on curb
-rinse and repeat
-mosey for 10 minutes

MARY:

-ABC’s
-20 mountain climbers (10 each leg)
-20 big boy sit ups
-20 baby crunches
-20 jane fonda ( 10 each leg)

COUNT-OFF & NAME-O-RAMA
12 (2 FNGs!: Costello & Supreme)

CIRCLE OF TRUST/BOM:
QIC challenged PAX to utilize God’s word that he gives us as a tool. He challenged each PAX to commit to 10 minutes in the word. Said posting for him is great accountability for getting time in the word after the workouts and making mornings count.

ANNOUNCEMENTS:
VAPE Session on Saturday after Mothership