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.