12-30-2020
0530
AO: LoCo- (LVCC venue)
QIC: Bobcat
The PAX: 13 strong) Shute, Brisket, Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Rikers, Hydro, Boone, Stryker 2.0, Samba 2.0
New Beginning-ringing out 2020
Warm-Up: Cherry Pickers, Squat-Groin stretch, Straight leg, DD and Cobra Kai
The Thang Part 1: Pavilion/picnic Benches
Mosey-1 lap
Step ups each leg x15
Incline Merkins x15
Decline Merkins x15
Dips x15
Rinse & Repeat 2x
Thang Part II- The Hills of Emerick
Mosey-1 lap
Partner up
Run up and down –Partner holds plank x2
Backwards run-Partner holds squat
Side shuffle right- partner does plank-shoulder taps
Side shuffle left-partner does high-knees
Run hill and touch school- partner does plank or squats
Final run up hill on Orchard
Mary: Dollys, High Dollys, in/out, Alternate planks, crunch twists (invisible rope), supermans– 15 reps each
COT: 2020 Reflection. New Beginnings and resolutions. Being the best you can be – involves the little things, especially when no one is looking! Smile at strangers, use manners, put in extra-work, be kind, stay humble, pray in the morning. Poem- “The Man in the Glass” by Dale Wimbrow- Accept what you see, stay true to your values and loyalties, stay grounded with humility. Set the standard in your family and community!
Reading Jeremiah 29:11- “For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you, plan to give you hope and a future.
Trust in the Lord
Closing: Gigawatt prayer
Notes: Rikers- Prep for Friday 10-year “original workout”, weather will be soggy so dress accordingly. Happy Birthday Shute!!!
F3 The Capital 