13 Beasts which included 1 FNG showed up to Satan’s Hill this morning to see what the Heist/Futon combo Q would look like. Here is how it went down:
Warm up: Mosey to bottom of Satan’s Hill and back to the flag for some in cadence exercises including SSH, Deadman hang, Copperhead squats, Ukranian soldiers, Flutter kicks, Merkins, and stretches
COP 1 (Heist): 11s on Satan’s Hill (1/2 way up) with LBCs and Squats
COP 2 (Futon): Partner up for a Dora with a twist – Timer is the partner performing cinder block repetitions (partners broke things down in sets of 25-50) while other partner performs exercise. 100 skull crushers w/ mountain climbers, 150 anterior raises with ab exercise of choice, 200 bicep curls with plank X toe touches, 250 chest press with ball dippers
Time called, numbers, names
Announcements – SOJ VQ week next week, Monday at the Alamo – Blacktop, Thursday at Timberwolf – Rudy & Friday at Satan’s Hill – Taziki; Grow Ruck May 3-4, F3 10 Year Convergence to raise $10,000+ for Pediatric Cancer Awareness
Prayer Requests – Parker’s cousin and family as they were expecting a new baby, but unfortunately suffered a miscarriage; Wildcat and wife as they welcomed baby Matteo into the world – get some rest buddy; General prayers for all those suffering quietly
Heist and YHC enjoyed leading the group this morning and seeing some old faces, new faces and an FNG. Welcome to F3 Ken AKA The Situation who hails from New Jersey. Hope to see you back out there! Have a blessed day fellas!
