7 up, 7 down

Insert optional info about the weather, number of pax, etc.

DISCLAIMER

PRAYER

COP

Insert information about the warmup.

THE THANG

Mosey to the playground. This is fun. Burpees for those waiting on the 6!

Evolution 1: Pull ups and jump squats

1 pull up, 1 jump squat, then 1 pull up, 2 jump squats, then 1 pull up, 3 jump squats, etc. Work your way up to 1 pull up, 7 jump squats, then repeat 7 jump squats and work your way back down.

14 pull ups, 56 jump squats

Evolution 2: Underdogs and Chicken peckers

1 underdog, 1 chicken pecker (1+1 = 1), 1 underdog, 2 chicken peckers (1+1=1), etc. Up to 7, repeat 7, change to 2 underdogs each round, then work your way back down.

Evolution 3: Sprints and HR push ups

1 sprint  1 HR pushup

MARY

A little planking, then carry your unused coupon to the car. I’d like to motion that we call bringing a coupon that you don’t need “boy scouting” because their motto is “be prepared”. This may introduce ire into the group, so I’d recommend a committee.

CIRCLE OF TRUST

PRAYER

MOLESKIN

Think about what you ask for and its consequences before you ask for it.

ANNOUNCEMENTS

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.