Swoll, Sweaty, Swift Saucer Skirmish

A perfect morning, 69 degrees, with plenty of humidity to gauge sweat production with our Dri-Fit Sweat Gauge Torso Covers. Only one hamstring turned into a veggie burger during the Ultimate Frisbee set…mine.

DISCLAIMER

PRAYER

COP

Our new daughter in law who is in PT school put us through a mobility workout on Friday so I thought I’d share some of the conditioning and mobility exercises.

• Mosey to Ultimate Frisbee Field • 25 Fire hydrants, each leg • 20 Rings of Uranus forward and backward, each leg • 20 Donkey kicks from plank, each leg • 20 Bird dogs from plank, each leg • 20 Cat arch/Cow drop back. • 20 T spine rotations each arm • 20 Booty busters each leg

THE THANG

• Throw Frisbee as far as you can and run to it: 11 burpees. • Throw it back to the start, run to it, 1 prisoner squat • Repeat. • Add to 12. Reduce burpees by one each round. Increase Prisoner squat by one. • 30 Lunge steps across field and 30 back. Finish with 20 Situps • Mosey back to The Range and play Ultimate Frisbee.

• 5 Burpees after each touchdown • Situps while Pax chase down runaway Frisbee

MARY

• 25 Merkins IC • 30 Flutter Kicks IC

CIRCLE OF TRUST

PRAYER

ANNOUNCEMENTS

• Swingline’s son, Grey, had good news at Cleveland Clinic yesterday. • July 13 Pool Party • Prayer for Shepherd’s Pastor Seminar leadership.