Conditions: 48
Intro, Disclaimer, Prayer
Mosey to track
Warm up
TTTx10
IWx10
Windmillx10
SSHx30
Round 1-
partner up, each partner has his reps to follow. Partners are there to push each other and give comfort in times of extreme pain, like now.
20 burpees
15 pullups
60 alternating lunges
25 merkins
800 meter run
Round 2-
partner up, for 3 rounds of 7’s.
7 pullups
7 merkins
7 big boy sit ups
7 air squats
7 knees to elbows on pull up bars
rinse and repeat for 3 rounds
Round 3-
as a group complete as many rounds as possible until time
10 merkins
100 meter sprint
10 burpees
repeat
mosey to flag
name-o-rama
announcements- 5 year at river bluff, need more runners for rooster (march 2), monday morning bible study for all, sign up for Q sheet if you haven’t yet
prayer request- susan shealy (wino MIL), defect mother, pull out dad
Thanks for all that post and have posted to smokehouse. I miss all pax that haven’t posted in a while and hope they are continuing to be blessed. I always look forward to the great things that are happening at smokehouse with the continued workouts and our Monday bible study. In a way this mornings workout was a way for me to pay homage to fallen heroes but also to do something really difficult with my brothers as we so desperately need each other. Without F3 I would definitely be a less whole person. So to all pax who read this you are making a difference whether you believe it or not. Kudos to stay puff for getting after it this morning after surgery. If no one takes the Q on Thursday it will be mine, so sign up if you dare( Hollywood, or rabbi).