11 Men showed up for a not so Monday run day.
FNG-1 Dr. Dolittle
FNG-2 is Sparrow's step son Laettner from Memphis. Great to have you and thank you for introducing Sparrow to F3.
I preblasted a request for all the PAX to come with 5 exercises in mind and they did
Warm-up
20 SSH IC
10 Windmills IC
2 SSH IC for Clark
10 Toy soldiers IC
10 Mt Climbers IC
The Thang
Everyone circle up in the parking lot about 30 yards from each other except for our two starting runners. They line up at opposite sides of the circle and runs to the first station to the left of them. The PAX member that they replaced runs to the next station and does that exercise that the PAX member to the left of them was doing. So each PAX member picked an exercise except for the two newest members of the Denver area F3 AO and they started the round off running to the exercise to the left of them. Each PAX did a total 9 exercises and one lap around the circle each round. Once the round is over we all mosied 2 laps around the circle.
Repeato except for changing it up to sprinting in between each station and we mosied 4 laps around the circle after the round.
MARY
10 Pretzel crunches each leg IC
10 In and Outs IC
10 Scissor crunches each leg IC
10 American hammers IC
1 minute of low planks IC
Reflection
Matthew 6: 9-13
9 Pray like this:
Our Father in heaven,
may your name be kept holy.
10 May your Kingdom come soon.
May your will be done on earth,
as it is in heaven.
11 Give us today the food we need,[a]
12 and forgive us our sins,
as we have forgiven those who sin against us.
13 And don’t let us yield to temptation,[b]
but rescue us from the evil one.[c]
We need to be praying more in our life with purpose.
If you guys would like to add your exercises in the comments that would be fine.
Thank you guys for letting me lead and alway making me better.
Mater