Q: FreeBird
PAX: Fun Run, T-Swizzle, FreeBird, Maestro, Wade – F3 Sub
FNGs: None
COUNT: 5
INTRODUCTION:
Welcome and disclaimer by YHC
5 core principles from T-Swizzle
Mission statement from Sub with some assistance from Maestro. It was a good try but 10 burpee penalty for fun.
Creedo from Maestro.
WARMUP:
SSH
Daisy Pickers
Moroccan Night Club – if I can say it right
Chinooks
Quad stretches
THE THANG:
Mosey to the hill for 20/30/40 workout. Each round consists of 20 upper body 30 lower body and 40 core reps with a Bernie after each round.
1: Merkins, squats, lbc
2: Mike Tysons, Bobby Hurleys, Superman
3: Peter Parker merkin, Monkey Humpers, box cutters
4: no cheats, Bonnie Blair’s, gas pumps
5: Carolina dry docks, side lunges, pretzel crunch
6: Diamond merkins, jungle bois, heels to heaven
7: pax choice (kind of) merkin jacks, smurf jack, sky poker
Good mumble chatter all morning.
Enjoyed the fellowship
MARY:
6”
ANNOUNCEMENTS: 3 of 7 race coming up
COT – 6TH MAN:
Sub – welcome back. Striving to be his best physically, mentally, spiritually. Prayers for girls he and his M have been mentoring.
PRAYER REQUESTS AND PRAISES:
Valentines dance for the kids coming. Prayers for healing of cancer.