EC: Patch and 187 w/ the vests. Nemo 2 miles.
Warm Up:
1 – 2/3 mile jog – toe taps, lunge walk done on the run
4 exercises on bball court – Cotton Pickers, Fozio Arm Circles, Imperial Walkers, Hillbillies.
1 – ½ mile jog with Merkins, SSH, Imperial Squat Walker, Mountain Climbers
Dora:
Partner Dora – 1 partner Sprints halfway up the ramp. Other partner does exercise. 100 Merkins, 200 LBC’s, 300 Squats
Move ½ way up the ramp. Jailbreak to the top. Balls to the wall. Recover on the jog. x20 WWII’s at the next stop. x50 dips on the rail
Mary:
Low slow flutter
Some other exercise I can’t remember
Total running ~2.6 miles
Announcements: Shredder teaching a self-defense course at Hope Community Saturday. He’ll post a link on the F3 page.
Prayers: Babies coming, Roger Rogers neighbor, Crab legs. Apologize but forgot the other requests.
Verse: Deuteronomy 30:16 – For I command you today to love the Lord your God, to walk in obedience to him, and to keep his commands, decrees and laws; then you will live and increase, and the Lord your God will bless you in the land you are entering to possess.
