Swoll, Sweaty, Swift Saucer Skirmish

A perfect morning, 69 degrees, with plenty of humidity to gauge sweat production with our Dri-Fit Sweat Gauge Torso Covers. Only one hamstring turned into a veggie burger during the Ultimate Frisbee set…mine.
DISCLAIMER
PRAYER
COP
Our new daughter in law who is in PT school put us through a mobility workout on Friday so I thought I’d share some of the conditioning and mobility exercises.

1. Mosey to Ultimate Frisbee Field
2. 25 Fire hydrants, each leg
3. 20 Rings of Uranus forward and backward, each leg
4. 20 Donkey kicks from plank, each leg
5. 20 Bird dogs from plank, each leg
6. 20 Cat arch/Cow drop back.
7. 20 T spine rotations each arm
8. 20 Booty busters each leg

THE THANG

1. Throw Frisbee as far as you can and run to it: 11 burpees.
2. Throw it back to the start, run to it, 1 prisoner squat
3. Repeat.
4. Add to 12. Reduce burpees by one each round. Increase Prisoner squat by one.
5. 30 Lunge steps across field and 30 back. Finish with 20 Situps
6. Mosey back to The Range and play Ultimate Frisbee.
   1. 5 Burpees after each touchdown
   2. Situps while Pax chase down runaway Frisbee

MARY

1. 25 Merkins IC
2. 30 Flutter Kicks IC

CIRCLE OF TRUST
PRAYER
ANNOUNCEMENTS

1. Swingline’s son, Grey, had good news at Cleveland Clinic yesterday.
2. July 13 Pool Party
3. Prayer for Shepherd’s Pastor Seminar leadership.