AO: sandlot
Q: Ruby
PAX: Fenway, Ruby, Baby Seal, Coin Flip, Runt, Two Gloves, Bubbles
FNGs: None
COUNT: 7
WARMUP:
The usual – SSHs, IWs, TTHs, HBs x 15 each. Michael Phelps, LBACs, RTRs, Arm Flutters x 10 each
Q: Ruby
PAX: Fenway, Ruby, Baby Seal, Coin Flip, Runt, Two Gloves, Bubbles
FNGs: None
COUNT: 7
WARMUP:
The usual – SSHs, IWs, TTHs, HBs x 15 each. Michael Phelps, LBACs, RTRs, Arm Flutters x 10 each
THE THANG: DORA
Partner 1 does the exercise, partner 2 mosey’s, bernie sanders, and karaoke around parking lot
50 block swings
100 merkins
150 Big Boys
200 curls for girls
250 squats
300 LBCs
Throughout DORA all pax did 3 burpees every 5 minutes.
Burn out session last 6 minutes after DORA was completed –
10 gorilla shuffle or SSHs followed by 10 reps of a core exercise
ANNOUNCEMENTS:
F3 Cola 11 yr on 10/14
SAME golf outing at Shaw AFB on 10/20
Suare at Beasts’ place on 10/21
Sandlot 10 yr in early November
COT:
Essential tools for Christian living. Remember the acronym SWAPS
Study
Worship
Accountability
Prayer
Service
The more you use these tools the more you become a complete disciple of Jesus Christ.