AO: ao-wilderness
Q: Capsize
PAX: Capsize, BlueBird, Jeter, Moon Dolphin
FNGs: None
COUNT: 4
INTRODUCTION:
Welcome to F3, I’ll be your Q, disclaimer, mission statement, 5 core, credo
WARMUP: arm stretch, back stretch, imperial walkers, bear hugs, SSH
THE THANG:
Bear crawled to fountain from flag, moseyed to coupons at Centinary, 10 round of wave dips
There are 7 light poles and about 30’ between them. With a coupon we lunge walked to a pole and did a different exercise starting with 5 reps, then 10, then 15, then 20
Exercises went like this:
Curls
Upright rows
Skull crushers
WW3 sit-ups
Step ups with overhead coupon press
Kettle bell swings
Overhead press
On the 3rd round we changed to Cusack
Got to 20 reps before time expired
Indian run back to base
MARY:
Vup rollups 10 4 count IC
10 merman’s each side IC
Psalm 23 plank
ANNOUNCEMENTS: crossroads cookout tonight, convergence on the 8th
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Boots is back! Good to see him. We prayed for his family, prayed we stay the course with letting Jesus work out the process in our lives, prayed for Silas Moore
Q: Capsize
PAX: Capsize, BlueBird, Jeter, Moon Dolphin
FNGs: None
COUNT: 4
INTRODUCTION:
Welcome to F3, I’ll be your Q, disclaimer, mission statement, 5 core, credo
WARMUP: arm stretch, back stretch, imperial walkers, bear hugs, SSH
THE THANG:
Bear crawled to fountain from flag, moseyed to coupons at Centinary, 10 round of wave dips
There are 7 light poles and about 30’ between them. With a coupon we lunge walked to a pole and did a different exercise starting with 5 reps, then 10, then 15, then 20
Exercises went like this:
Curls
Upright rows
Skull crushers
WW3 sit-ups
Step ups with overhead coupon press
Kettle bell swings
Overhead press
On the 3rd round we changed to Cusack
Got to 20 reps before time expired
Indian run back to base
MARY:
Vup rollups 10 4 count IC
10 merman’s each side IC
Psalm 23 plank
ANNOUNCEMENTS: crossroads cookout tonight, convergence on the 8th
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Boots is back! Good to see him. We prayed for his family, prayed we stay the course with letting Jesus work out the process in our lives, prayed for Silas Moore