As Travis Tritt so eloquently sings, “It’s a great day to be alive!!” YHC thanks God for another year he has given him to spend with his wonderful wife and awesome daughters. YHC has always had great friends but have been blessed with many more this year with the inclusion of F3 in his life. Yeah, YHC called you guys great….Now let’s get to work!!
Conditions: 68 and wet.
Intro, disclaimer, and prayer
Mosey to the hexagon for a warm up.
- SSH x 20
- TTT x 20
- Windmills x 20
- Imperial Walkers x 20
Mosey to Ambush Alley.
Run to Pisgah alternating 10 Squats and 10 LBCs at each light. Then, all the way down Ambush Alley, at each light pole, do BBSUs increasing 1 rep until you reach 10, then subtract one rep back down to 1. Rinse and repeat until the end of Alley. (Plank-o-rama waiting on six)
Mosey over to Squatter’s Hill. Starting with 4 squats at bottom, bear crawl to top and do 4 LBCs, run to bottom. The next trip do 8 squats at bottom and sprint to the top and do 8 LBCs, run to bottom. Rinse and repeat for 5 trips (Plank-o-rama)
Double Burpee Indian run back to shovel flag.
Mary – Monkey Jumpers x20, Gas pumps x30
Count/Name-O-Rama
Announcements
- 11 10k
Prayer Requests
- All the people impacted by the flood
Prayer