Q: Downy
PAX: Pacifier, Lemon Sack, Downy, Szczerbiak, OneHit, Mr. Fixit, Flintstone, BlueBird, Trickle
FNGs: None
COUNT: 9
INTRODUCTION: Welcome to F3, I have not been here before and al not a professional. Let’s encourage and pick up one another to get better and stronger, but not get hurt. No one is responsible but you. 5 CP & MS & Credo. We got it eventually, but not w/o 10 total burpees
WARMUP: daisy Pickers, Don Quixote, Bear Hug, Big Arm Circles, imperial walkers x20, 10 Burpees
THE THANG: Mosey over to coupon pile and make our way down to the soccer field for:
20 elevated block diamond merkins
25 coupon curls
20 block balance merkins
25 pancake grip coupon curls
20 alternating block stagger merkins
25 close grip coupon curls
OH Lunge Walk between each exercise
Front raises x20
Block swings x15
Binoculars x10
Block Stagger merkins x5 EW
OHP x40
Mosey to flag for:
Step ups – 15 ea leg
MARY: 20 Big Boy Situps, 15 Seated Leg Raise IC, 20 Box Cutters OYO, American Hammer, 30 LBC
ANNOUNCEMENTS: Pink Out 5k this Saturday, Habitat Project with Northway also, Celebrate Recovery Oct. 6, Jay’s Hope 5k & SFN race Oct 26
COT – 6TH MAN: Trickle was our 6th man. Thanks for the encouragement and sharing. You’re in the right place!
PRAYER REQUESTS AND PRAISES: BlueBird in life transitions, praise for Flintstone with a work situation, prayed for Pacifier relationship with kids, YHC growing in relationship and peace about coming changes/transitions