• When: 2020-08-13
  • QIC: Katniss (R)
  • The PAX: Brainiac, Ebert, Emmy, Pups (Rx2), Deadstick (Rx2), PETA, Bunk bed, Steamer, Farmer, Hoboken, Katniss (R)


SSHs for everyone

Conditions 75 degrees Fahrenheit

1 minute warning

No FNGs

Disclaimer

COT/PRAYER

Mosey down BBS to field which is well lit by new lights in parking lot and  well marked in 10 yrd increments

Warm up
Ssh x 10 IC
Ttt x 10 IC
Lbacs x10 IC F/R
Michael Phelps x10 IC
Imp walkers x10 IC
Toy soldiers x10 IC
Copper head squats x10 IC

50 side straddle hops on the goal line
Walking lunges 10 yards
5 merkins
Bear crawl 10 yards
5 merkins

Keep repeating this pattern until you reach the 50-yard line

Perform 50 side straddle hops

Perform reverse walking lunges 10 yards
5 merkens
Crawl bear 10 yards
5 merkins

Repeat this pattern until you reach the opposite goal line

Perform 50 side straddle hops

“Karaoke” facing the bleachers to the 50-yard line

50 SSH

“Karaoke” facing other direction to goal line

50 SSH at goal line

Now you will run,sprint back to the 50-yard line and back to the same goal line decreasing your side straddle hops at each stop by 10 at each location.
So 40 30 20 10 at each location

Arnold Fonda ring of fire
All pax lay on their right side with left leg held in air ,Q starts off with 2 left leg Arnold Fonda’s then the next pax does 2 and so on around the circle , Q increases by 2 each time until 10 by all. Do not let left leg touch ground or other foot. Switch over to the left side and now do the right leg in the same way. A real crowd pleaser after cardio . You get a “rest” but your hips are on fire.

Run up big boy stairs all 88ish of them back to flag circle up for mary . Each pax calls core exercises

Flutter kicks Katniss

LBCs. PETA

Monkey humper (not core) Brainiac

Boat canoe  Bunk bed

Iron crosses Steamer

American hammers Pups

Gas pumps Emmy

Pikes Ebert

Others can’t remember, sorry

Not so lazy boys Deadstick x1 cycle, darn ran out of time

Count o rama and name o rama

Announcements

T Price Kendoll running for school board

9 11 challenge at Smokehouse see their Twitter feed (9/26) Batesburg

Trash pick up Snakepit 9/22 see Brainiac and Harp

Paper Jam putting on mini Tri

UF on band field Saturday 7am

Iron pax challenge week 0 8/23 decide which day (tues/thur) we will do the workout

Prayers

Katniss’s mom

Tinkles mom

Eberts uncle cancer

Work situations, schools, teachers

All unspoken throughout F3 nation

Devo,

How tender are you?

“The tenderness of Jesus in comforting others in pain is well documented. His kindness never weakened His stamina or softened His fiber—it just made Him stand out more as a leader. His tenderness made him both revered and fearless.”

Read more below and be ready to share your tender side…

August 13, 2020

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