10 Men made it for my VQ
WARM UP
20 IC SSH
20 IC Monkey Humpers
? IC Cotton Pickers (counting isn’t my strong point)
THE THANG
Mosey to the blocks
15 IC Over Head Press
15 IC Chest Press
15 IC Skull Crushers
Scale the wall and mosey to the flower bed
Bear crawl around flower bead
10 Burpees
Mosey to the benches in front
20 Merkins
20 Dips on the bench
Mosey/ Quadraphilia to tennis courts
Lunges for 1 length of the tennis court
Bear crawl for 1 length of the tennis court
Mosey back to the blocks
15 IC Over head press
15 IC Chest press
? Skull Crushers (not as many as I hoped)
Scaled the wall and mosey back the long way to AO
MARY
1 minute or so of low plank
1 minute or so of high plank
20 LBC
20 IC Flutter kicks
REFLECTION
Matthew 28: 18-20
Jesus came and told his disciples, “I have been given all authority in heaven and on earth. 19 Therefore, go and make disciples of all the nations,[a] baptizing them in the name of the Father and the Son and the Holy Spirit. 20 Teach these new disciples to obey all the commands I have given you. And be sure of this: I am with you always, even to the end of the age.”
Spread the good news of Jesus Christ and on your way tell them about F3!
Thank you guys for letting me lead today it was an honor. Missed the guys that couldn’t make it.