I was watching Monday night football last night, thinking about what to do for this morning’s Q. I know. I went though my old notes of past leads and found one dated 9/29/15. I read through it. That’ll work. Repeato! Back to the game…
Dez was already there when I pulled up 15 minutes early. Slowly the crowd rolled in. Alright! Yoda and Burt at the same workout! Lots of mumblechatter potential this morning. Am I going to have enough tires? Turns out I didn’t. 26 all in. Light one. Sorry Moneyhose. One FNG. Nice! Off we went.
Pass Out Hammers – get a tire
Mosey to park field
Warm Up
SSH x 20
Good Mornings x 15
Windmills x 15
Fazio Arm Circles 10 & 10
Swiss Merkins x 15
Jog with tire and hammer to goose poop island
360 Right x 20
4&8 Lunges Right x 20 (hammer left shoulder)
360 Left x 20
4&8 Lunges Left x 20 (hammer right shoulder)
Tire Squat Press x 20
Mosey to bottom of hill by tennis courts
Partner Up
Partner 1 barbarian squats
Partner 2 run up hill with tire- tire Burpee Press x 10
Flapjack
Partner 1 thrusters
Partner 2 run up hill with tire – tire burpee press x 10
Flapjack
Tire Plank Roll x 20
Mosey up to road near pavilion
Barbarian Squat x 20
Grave diggers Right x 20
Joust Right x 20
Barbarian Squat x 20
Grave diggers Left x 20
Joust Left x 20
Mosey back to trailer
Tire Slam Ladder
2 Slams Right
2 Thrusters
4 Slams Right
4 Thrusters
6 Slams Right
6 Thrusters
8 Slams Right
8 Thrusters
5 Slams Right 5 Slams Left
10 Thrusters
Mary
Low Slow Flutter x 20
6 inch leg hold count to 5 around circle
Done!
Strava Link – Where We Went (kind of – forgot to start my watch)
Annoucements
09/21/17 – Neighbor 2 Neighbor Breakfast Fundraiser – Thursday September 21 7:00 to 8:30am at the North Raleigh Hilton
Yoda is the Executive Director. They are doing great things. Let’s get a big F3 crowd there! Reach out to me if you’re interested in going.
Neighbor2Neighbor Event Info
09/21/17 – Healing Transitions. F3 1st group recipient of the Fred Barber Legacy of Service award. Ceremony this Thurs at 5:30pm
Welcome FNG Swamp!
Prayers
Pork Chop Sandwichs sister Carol receiving a procedure on her eye today. 50/50. Either 20/40 vision or blindness. Wow! Pray for success.
My dad is receiving radiation for prostate cancer recurrence.
Yoda brought up some guys with issues. I didn’t catch but pray for them.
Thank you for the opportunity to lead and serve. Aye!
Screech
