11’s and Derkins by Jar Jar and Lite Brite

10 Pax met in the gloom under 70 degrees and mild humidity to put in work.
DISCLAIMER
PRAYER
COP
IW – 15 IC

5 Burpees OYO

TTT – I0 IC

5 Burpees OYO

Willie Mays Hayes 10 each leg

5 Burpees OYO

LBAC Front and Back – 10 IC

5 Burpees OYO
THE THANG
Lite Brite took the Pax to Tombstone Hill for some 11’s: 10 Merkins at the top and 1 LBC at the bottom continue for about 20 minutes.

Jar Jar – Loop of Derkins (Inspired by FaceBook)

4 Rounds (loops): Rounds 1 and 3 are the same and Rounds 2 and 4 are the same. Each loop started with 25 SSH at the Torch then counterclockwise to the first bench for station 1, then 25 SSH at the bridge, next continue counterclockwise to the first set of benches past the bridge for station 2, Finally, mosey counterclockwise to the third set of benches for station 3. This completes one round or loop.

Rounds 1 and 3:

• Station 1:
• 8 Derkins, 10 Bonnie Blairs (RL), 12 BBSU

• Station 2:
• 8 Derkin Kick Ups (Donkey kick your feet up on the bench and complete one derkin, remove feet.) 10 Johnny Dramas (negative calf raises), 12 WWI SU

• Station 3:
• 8 Derkin Parkers (Peter Parkers but with a derkin), 10 Monkey Humpers, 12 V-Ups

Rounds 2 and 4:

• Station 1:
• 8 Merkins Bench Taps, 10 Lunges (RL), 12 Heels to Heaven

• Station 2:
• 8 Plyo Derkins (push up with enough force to lift hands off the ground), 10 Squats, 12 Hello Dolly

• Station 3:
• 8 Hydraulic Bench Taps, 10 calf raises, 12 American Hammers

MARY
No time.
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
F3 NETN Convergence on July 11th. All other AO’s closed. Each AO will bring drinks and fruit to share.