Warmup:
15IC SSH
15IC MC
10IC ISW
Lunge walk across parking lot
The Thang:
3 hill sprints up small hill, with a MB after first 2 (about 300’ each sprint)
1 Merkin/1 leg squat pyramid, 2 merkin/2 – 1 leg squat, working up to 7; repeat with other leg (56 merkins in the routine)
Line up at Ash Hollow for 3 flat sprints, with MB (about 300’ each sprint)
Plank Routine:
10IC Plank with toe touch left then right
10IC Plank with hand touch left then right
10IC Plank with diagonal touch
10IC Plank with diagonal lift
3 downhill sprints on Summit Ridge with MB after each (430’ each)
Mosey to back playground, partner up
25 Hanging toe touches (each partner to do their 25, if touch ground during set, partner does 5 Burpees, switch after get to 25)
6MOM:
15IC LBC
10IC RHD
30 sec superman
10IC LHD right
15IC Low flutter
30 sec Mason Twist
Reflection:
Romans 8:1 “There is therefore now no condemnation for those who are in Christ Jesus.”
Satan will lead people to think they are failures and that something can’t be fixed, but there is no condemnation in Christ Jesus.
Moleskin:
- Very quiet morning, from both ends of all
- Some groans with merkin/squat pyramid
- Hanging toe touch set seemed to be crowd pleaser as well, from an F3 Q standpoint