**Ladder Smoke**

AO:The Old Forest

QIC: Lazarus

PAX: Pirtle, Bootheel, Splice, Handsy, Beauty Shop, Bottomless, Teacher’s Pet, Crayfish, Costello, Bookworm, Blast

THE SCENE: 37F, cool with a light breeze, perfect for a smoke-fest!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSHs ICx30
  • Windmills ICx15
  • High Knees ICx10

Mosey around parking lot with a sprint at the end to get the juices flowin’.

THA-THANG:    *LADDER WORK*

  • 1st ladder- Broad jump 1 merkin, broad jump 2 merkins, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 2nd ladder- Bear crawl 8 paces 1 BBS, bear crawl 8 paces 2 BBSs, up to 10, turn around and descend.  Hold plank till all-in.  Mosey around parking lot, sprint to finish.
  • 3rd ladder- Broad jump 1 squat jump, broad jump 2 squat jumps, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 4th ladder- Bear crawl 8 paces 1 In & Out, bear crawl 8 paces 2 In & Outs, up to 10, turn around and descend.  Hold Al Gore till all-in.  Mosey around parking lot, sprint to finish.
  • 5th ladder- Broad jump 1 F3burpee , broad jump 2 F3burpees, up to 5, stop and take a breather till all-in.

MARY:

  • Hold plank 30 sec, then each side R & L
  • Hold Iron Cross 30 sec

COUNT-OFF & NAME-O-RAMA:

12 PAX, 0 FNGs

BOM/COT:

Perseverance requires discipline.  Getting better requires discipline.  Learning from failure requires discipline.  Being a disciple requires…….yep, you guessed it, DISCIPLINE!

Prayers for London, and the sexual temptations we as men are faced with on a constant basis.

MOLESKIN:

QIC is always encouraged when the PAX push hard and don’t give up!  T-claps to Bootheel and Splice!

ANNOUNCEMENTS:

None

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