This has always been a good time of the years to see XL numbers around all the BC. Today was another one of those days with 16 pax joining YHC as we celebrate my 3 years of beatdowns. At SL we also saw fast times. Goodman set a 5k PR and many others posted fast times as well.
The Thang:
Mosey to hex
Imperial walker IC x 20 (Tubbs had to go after this)
3 burpees OYO
TTT IC x 20
TTT IC x 20
3 burpees OYO
SSH IC x 20
3 burpees OYO
Windmill ic x 10
Windmill ic x 10
3 burpees OYO
Plank Jacks IC x 20
Plank Jacks IC x 20
Dips x 25 OYC
Dips x 20 OYC
Dips x 15 OYC
Dips x 10 OYC
Dips x 5 OYC
Dips x 20 OYC
Dips x 15 OYC
Dips x 10 OYC
Dips x 5 OYC
Hold a low dip for 25 seconds as Meter keeps time
Mosey to the end of Ambush Alley. Do 3 exercise at each light post. Start with 20 of each and drop one rep at each post. Exercises are merkins, LBC and squats.
Head back to the flag for mary.
Flutter kicks IC x 20
V ups OMC x 20
Cherry Pickers IC x 20
BOM
COT
Prayer: Ditch Witch
Niles and the NKP Children’s Shelter
Devo / Moleskin: After 3 years of F3 I look back at how it has changed my life for the better. Each one of you reading this has helped. This makes me think of when Jesus sends out His disciples into the world to make disciples of others.