Six veteran iron smiths got the Forge blazing in the gloom, shaping and sharpening their metal for the battles ahead.
The THANG:
WARMERAMA:
- Moseyrama around the bus loop and circle up
- Welcome & Disclaimer
- Variable IC Reps to get the muscles warm top to bottom
COP #1:
- Mosey to the Amphitheater
- x20 Dips on the bottom step
- Box jump to the top and back down
- Repeato for x3 Sets total
COP #2:
- Mosey to the brick wall
- Hoedowns IC
- Donkey Kickoffs up to 20
COP #3:
- Mosey to the football field
- WILT – Two times around the field doing x50 reps at each corner, rotating through LBC’s, SSH’s, Flutter Kicks, and Squats
COP #4:
- Keep the field fun going with 50’s at each corner
- Kicked off with a Footrace between Dealer and Machismo where Dealer won by a hair and only because he used his 4th F afterburners
- x50 Plank Jacks
- x50 Scrunchy Frogs
- x50 Merkins
- x50 Imperial Walkers
Mosey BTTF for COT:
- Counterama # 6
- Namerama
- Announcerama (see Below)
- YHC took the PAX out in Prayer
NMS:
For we are God’s workmanship,
created in Christ Jesus to do good works,
which God prepared in advance for us to do.
Ephesians 2:10
Announcements:
- Saturday 0730 Convergence at GridIron
- Sat F3RVA Retreat in Amelia, 4pm Cornhole tournament, see Slack for details
Prayer Requests:
- Healing for Fresh Prince
