F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

a PAX actually admitted Brittney Spears was his first concert

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And his name became “hit me baby”

 

Warmup

SSHx30, 20 merkins, 30 Mountain climbers, 20 tiny soldiers, 20 merkins, 15 good mornings

mosey over to the basketball court

Suicides

bear crawl, crab walk, gorilla walk, lunge. All these went to half court followed by a full court run.

2 regular suicide sprints. 2 x planking in between and 2 x 20 merkins

Set of 11’s up the hill – squats at the top and burpees at the bottom

more planks while all the PAX got in.

We moved up to the covered park area. sets of 20X and 15X – Irkins, left right step up, derkins, homer to marge and dips

We ran down to the baseball field and partnered up. Balls to the wall while other partner did 40 flutter kicks. flip flop

We did some wide grip merkins somewhere in there.

Mary – 50 WW2 situps and 30 LBCs

 

COT

Announcements – Happy Hour is starting this Thursday. The Wed workout is getting good attendance.

Prayer requests – Tater is flying home to be with his daughter who is having a medical procedure done this week.

FNG – hit me baby – enough said

QIC took us out with a prayer

 

 

Pleasure to lead as always

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