Lucky 7’s

8 Pax came out to a warm morning in which the rain held off. We stayed out of the field since it was a mud hole.

DISCLAIMER

COP

Lap around the field.

SSH x30

TTT x10

LBACs x15 forward x15 reverse

THE THANG

Mosey to Tombstone Hill for some lucky 7s (thanks Sugar)

• block burpees • v ups • curls • rows • squats • merkins • LBCS

The rules are as follows for the above exercises. 7 reps of 7 exercises, 14 reps of 6 exercises (don’t do block burpees), 21 reps of 5 exercises (don’t do block burpees or v ups), 28 reps of 4 exercises, 35 reps of 3 exercises, 42 reps of 2 exercises, and 49 reps of 1 exercise.

We finished with about 20 mins left so we ran back to the field and did 2 overhead press run down to the first bench and do 2 dips, 4 presses and 4 dips, do this until time is called. (most pax got to 18 or 20 of each)

Flutter kicks for remaining 30 seconds.

MARY

CIRCLE OF TRUST

PRAYER

MOLESKIN

ANNOUNCEMENTS

Check out Rise Up event on Slack.

Come to Q Source Saturday mornings after the workout.