LAUNCH 4:45
Warmup:
2 lap slow mosey around island
20 side straddle hop
15 wondmills
15 toy soldiers
MOSEY to parking structure ramp
100, 200, 400 burpees, star jacks, plank jacks respectively
bear crawl up ramp
10 burpees
bear crawl away from wall and crawl bear back for 20 inverted Peter Parker’s. Do twice one 5 feet from wall one 15 feet from wall
reverse lunge wall down ramp
One leg wall sit with 20 rep air press… switch leg and do over again
mosey to pier 1 and Barnes and noble, mahammed alis
2 sets of bench ups and include pushups
Run up and down stairs in main Birkdale area 15 times
MARY
LBC, heel touches
recover recover
3rd F:
Patience is a Virtue, but define patience…
Find reading material here:
http://www.christianitytoday.com/biblestudies/articles/spiritualformation/virtue-of-patience.html