FNG-1 now known as Tommy Boy
8 PAX ventured to MMM this GLOOM and are now better for it 👊🏼.
PAX never want to take for granted what we are fortunate enough to do in the GLOOM at each Post, unfortunately, from time to time, the frailness of human life comes as a tragic reminder to F3 😢. An F3 brother unexpectedly passed away last week. Please raise his family in prayer 🙏🏼.
Warm-aroma: SSH IC X 20, IST IC X 15, carrot pullers IC X 15, windmill IC X 10, runners stretch right for 5 count hold, middle hang, runners stretch left for 5 count hold.
Parking Lot: grab your bells and line up on the far side (handicapped parking spots) and face the school for: Zamporini to the middle line, Allen Iverson the rest of the way. reverse lung step X 5 each leg. KB side shuffle right, reverse at middle line. walking skull crushers to middle line, Allen Iverson the rest of the way. walking skull crushers to middle line, then series of lawnmower and isolated bicep curls – 10 count each arm. low, high, full curls 10 count each. Around the world
Wall work: grab some wall for people’s chair with air traffic controller (land that plane) IC X 6, praying mantis IC X 10, drop 2 bricks for another round of praying mantis IC X 5, another round of people’s chair with overhead press IC X 10.
Agility Moment: line of 3 PAXs run to entrance of school under the covering, right turn at bricks into side straddle until maintenance coverage then quadrupilia under the coverage, then reverse
Mobility Moment: on your 6 for – KB LBCs X 20 count, KB situp X 5 count, mason twist IC X 10, windshield wipers IC X 10, the W IC X 10, dieing cockroach IC X 10, leg fold over for 5 count hold each side, knee bend fold over for 5 count hold each side.
More Parking lot
Announcements: This Friday, honoring those 4 fallen first responders, at The General. Wear black & blue.
Prayers: lift up Olive and his family today as the 8th anniversary of Sweet Tooth’s tragic passing.
Lift up the F3 fallen, Falcon, who passed away unexpectedly following a Post last week.
College Students who graduated 👍🏼. Praise and Thanksgiving.
PAX with aging parents
Those PAX with medical illnesses and injuries