12 Pax showed up on a beautiful Saturday morning to put in some work. Cold Call was celebrating 1 year of regular beat downs and was much the better for it. In gratitude, he offered to sprinkle in some things he has learned over the last year in the 1 year anniversary Q.
Willie Mays Hayes 10 IC
Through the tunnel 10 IC
- S. Hop 20 IC
L B Arm Cir 20 IC
Reverse LB Arm Cir IC
Merkins 10 IC
Slow Squat 10 IC
Lunges 10 each leg IC
In Partners-Size does not matter
Block Bear Crawl to 2nd light pole while partner does Burpees. Switch.
A friendly train came along and the burpees continued.
Block Burpees while partner runs lap around field. Switch
Mosey to Ampitheter
Dips x 25 on your own
Wall Jumps x 25 on your own
Incline Merkins x 25 on your own
Al Gore while waiting for group to finish.
Mosey to King Commons
Motivator from 8
Plank knee touches til I got tired
In partners, with one half way up hill toward library and other at bottom of hill, broad jumps toward one another up and down hill. After meeting in the middle, turn around and broad jump back.
Mosey to Steep Hill Above Munsey
Railroad to the top with guys laying down every 5 yards and last Pax jumping over each “railroad tie” until he is at front.
Prisoner Squats x 25
Mosey back to field
CIRCLE OF TRUST
Prayed for guys doing the Heavy.
Thanks for pushing me and making me better!
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.