FNGs: Brokedown
COUNT: 8
WARMUP:
11 Burpees
15 Seal Jacks
9 Burpees
15 Imperial Squats
7 Burpees
15 Thru the Tunnel
5 Burpees
15 Hillbillies
3 Burpees
15 Shoulder Circle (LBAC); 7 Reps Each
1 Burpee
THE THANG:
Mosey to the Baseball Field (AMARP)
5 Lunge/LT Dana
10 Plyo Merkins/Partner Plank Declines
15 Breakdancers / Crab Cakes ALT
20 Mountain Climbers IC
25 Alt. Core
Crawl City (10 steps each) – Bear Crawl, Crab Walk, Crawl Bear, Fiddler Crab; then Mosey to the line; Burpees to Rest (then a one minute rest)
Rinse and Repeat (AMRAP)
MARY:
Plank/Merkin Series
ANNOUNCEMENTS:
F3NE Fitness Testing – End of August
Iron Pax – September
Hiking Expedition – Oct 1st
F3 Columbia Anniversary – Oct 8th
COT:
Wait the right way. Pray. Speak life
everyday. Say,
“I know blessings are
coming my way. I know God is
making a way. I know he is healing
my body. I know he will not fail me.
As you speak these things over your
life, God will send strength and
blessings your way. Don’t wait and
complain. Wait and Praise!