A beautiful 50 degree morning at Shawshank. Our “regular” pax were talkative and ready to work as usual. Every time I Q at Shawshank, I am reminded how blessed we are to have pax that are “all in”!! All in on the purpose of F3, all in on supporting each other, all in on supporting other AOs and pax, and all in on Sharpening Iron!! With that being said, mumble chatter and flatulence was high, as usual.
Disclaimer
Prayer
Mosey to circle for
COP:
OHC x 50 IC
Murkens x 10 IC
TTT x 10 IC
Michael Phelps x 10 IC
Mosey to Picnic Tables:
Decline Merkins x 10
Step Ups x 30
Dips x 20
Box Jumps x 10
Decline Merkins x 10
Squats x 15
Mosey to Field for 4 Corners:
Lunge Short side to Corner
20 Merkins
Sprint Long side to Corner
20 Merkins
Lunge to Short side to Corner
20 Merkins
Sprint Long side to Corner
20 Merkins
Bear Crawl Short side to Corner
20 Squats
Sprint Long side to Corner
20 Squats
Bear Crawl to Short side to Corner
20 Squats
Sprint Long side to Corner
20 Squats
Crab walk short side
25 BBSU
Sprint long side
25 BBSU
Crab walk short side
25 BBSU
Sprint long side
25 BBSU
Mosey back to shelter:
Jumbo Flutter Kicks x 25 IC
Decline Merkins x 10
Step Ups x 30
Dips x 20
Box Jumps x 10
Decline Merkins x 10
Circle up for Mary:
Boat/Canoe 45 sec.
V-Ups x 15 OYO
COT
Announcements:
Ville to Ville
Race Against Hunger
10 year Convergence
Prayer Request:
Lego FIL
Cheers/Ashley
Harmons
marriages