15 PAX gathered at the IH amphitheater on a pleasant 67 degree weather morning to enjoy merkin-flavored crazy 8 romp around the field. YHC was pleased after months of EHing his 2.0 [Antman] to get him out of bed for a F3 beatdown for the first time in many months.
Disclaimer
COP – Sugar
Warm-up
- SSH 20 IC
- Slow squat 10 IC
- LBAC 10 IC
- LBAC Reverse 10 IC
- Arm pretzels 10 IC
- Merkins 8 IC
The Thang
Mosey to the great field for merkin-flavored Crazy 8s. Eight exercise stations were spread along the perimeter of the field. Stations were laid out in a figure 8 pattern with PAX performing 8 count reps at each station. The reps increased by 8 after each cycle. Bonus – 8 Burpees every time the PAX would cross at the center of the figure 8
- Decline Merkins
- Dips
- Squats
- HR Merkins
- BBSUs
- Mountain Climbers
- Crucible Merkins
- Jump Squats
Mary – Flutter kicks 24 IC
COT/Prayer – Chum requested prayer for his mother diagnosed with cancer between her lung and chest cavity. It will not be known until further tests come back if the cancer is treatable.
Announcements – Lots of them today.
- Good Samaritan Ministries opportunities 8/2 and 8/3 coordinated by Launchpad.
- Twilight reminded everyone about the marriage program re:Engage at Grace Fellowship Church on Tuesday evenings starting 8/6.
- Convergence 8/10 at Warriors Path at 7am. Ironhorse AO will be open that morning at 6am for anyone not planning to attend convergence.
- 2nd F event 8/22 at JC Cardinals game.
Check Slack for details for all.
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