AO: sawmill
Q: Full Metal Jacket
PAX: Cottontail, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder (WeaselShaker)
FNGs: None
COUNT: 7
WARMUP: Yep! SSHs, IWs/Hillbillies/TTTs/Windmills
THE THANG:
-Iron Crosses done to “Bring Sally Up” (3+Mins)
-Three exercise stations
-Each Pax went to block pile to get one coupon & 2 heavy bricks and placed them at exercise stations 2 & 3
-Station 1: Jump ropes: do 300 jumps; mosey to station 2
-Station 2: Crab walk across parking lot with coupon on your lap😯
-Mosey back to Station 1: 200 jumps; mosey to Station 2
-Station 2: brick in each hand – 25 4-ct Brick (Shoulder) presses in cadence/20 4-ct Flys/15 4-ct Bent-over Rows; mosey to Station 1
-Station 1: 100 jumps; mosey to Station 3
-Crab walk coupon back to other side of parking lot w/coupon; mosey to station 1
-Station 1: Aerobic exercise using Martial Arts punches and blocks to finish out
Q: Full Metal Jacket
PAX: Cottontail, Flapper, Full Metal Jacket, Gepetto, Goodspeed, Lemmy, Rudder (WeaselShaker)
FNGs: None
COUNT: 7
WARMUP: Yep! SSHs, IWs/Hillbillies/TTTs/Windmills
THE THANG:
-Iron Crosses done to “Bring Sally Up” (3+Mins)
-Three exercise stations
-Each Pax went to block pile to get one coupon & 2 heavy bricks and placed them at exercise stations 2 & 3
-Station 1: Jump ropes: do 300 jumps; mosey to station 2
-Station 2: Crab walk across parking lot with coupon on your lap😯
-Mosey back to Station 1: 200 jumps; mosey to Station 2
-Station 2: brick in each hand – 25 4-ct Brick (Shoulder) presses in cadence/20 4-ct Flys/15 4-ct Bent-over Rows; mosey to Station 1
-Station 1: 100 jumps; mosey to Station 3
-Crab walk coupon back to other side of parking lot w/coupon; mosey to station 1
-Station 1: Aerobic exercise using Martial Arts punches and blocks to finish out
ANNOUNCEMENTS: Convergences and various ways to help others during Christmas holiday season
COT:Prayed for well-being of F3 Families and looking out to serve others. Asked “El Shaddai” for the faith of Abraham, the wisdom of Solomon, the courage of Stephen and the humility of Jesus Christ.
Have a Blessed Thanksgiving!😊🤛🏻☝🏻❤️