After a night full of packing at the house and stress from moving, it was good to get out and post with my F3 Brothers. No FNGs so we’re off to the races.
Run to the capital district with bear crawls over the bridge and take a right and circle up.
COP on the RUN
- 20x IC – SSH, Run to next sidewalk, the ones that cross the courtyard.
- 20x IC – Good Mornings, Run to next
- 10x IC – Mountain Climbers, Hold it
- 10 Single Count Merkins, Recover
- Run across the other bridge into the parking deck and down stairs to the bottom
Partner up and size matters. Line up at bottom of ramp and with your partner we did set of 11s. P1 & P2 run to top of ramp and do 10 high-five Merkins then partner carry down the ramp, switching half way, then 1 Prisoner Squats at the bottom. Squat hold when done.
- 10x IC – Good Mornings to stretch back out
- 10 Burpees OYO
- Run up the stairs back to bridge and lung walk across and stopping at the steps.
P1 runs down the steps to the Salisbury st. and does 10x Star Jumps, while P2 is AMRAP Merkins. Flapjack 2x.
- Run to first courtyard cut-through and Burpee Broad-Jump across to other side.
- Moseying back toward Starting Point with bear crawl over bridge again.
- Stop and line up between the museums.
- Sprint to the top while doing a Burpee at ever light pole (10 light poles roughly)
Cirlce up on your six for MARY
- 20x IC – WWII Situps
- 3 min of Xs & Os
- Finish with 10 Burpees OYO
That’s all FOLKS
Announcements:
- Arena tomorrow 1/22 at 2:30. See Duff or Country Wide for INFO.
Prayer Request:
- YHC is moving tonight and needs HELP and/or a trailer.
- YHC’s Mother has had multiple test ran for Breast Cancer and found pre-cancer cells that have to be removed. Surgery and biopsy are stressful and scary. Pray for strength.
- Pray for our fellow PAX going through rough times at home. Remember a short text or call goes a long way in someone’s day. Encourage guys to post
As always it is an honor to lead!
Until next time.
