AO: LoCo BulldogQIC: GigawattThe PAX: @Hydro, @Shute, @Refueler, @Mutumbo, @Mater, @MicroChip, @Rikers, 2.0’s (17 of them) Unicorn, Bananas, Blades, Slapshot, Baby Shark, Rousey, Fin McMissiles, Francsco, Hundred K, Jumpshot, Dabo, London Broil, Orange Crush, Mario and Welcome Draw 4, Bedazzled and Imposter. WOW! WarmUp: SSH IC, Ellipticals IC, Flutter kicks IC followed by a game of Fitness BallThe Thang: American F3 Warrior obstacle course.
Obstacle #1 Weave and Jump – a series of cones and hurdles staggered down the baseline. Side shuffle down and around the cone and back to the next huddle. Jump over the huddle. Rinse and repeat down the baseline.
Obstacle #2 Over, Unders – Jump over the stacked mats and belly crawl under the caution tape.
Obstacle #3 Walk the wall – Hands of the ground and feet on the wall. Walk over the cones until you reach the last cone.
Obstacle #4 Leg Lifts – On your 6, head by the railing, arms above head holding the railing. Lift legs until they touch the railing. 2.0’s 10 rep’s HIM’s 15 rep’s
Obstacle #5 Murder Bunnies/ Bear crawls while pushing med.ball. HIM’s Murder Bunnies up the ramp. 2.0’s Bear crawls up the ramp while pushing a medicine ball.
Obstacle #6 Coupon/Medicine ball carry. From the top of the ramp, carry the coupon or Medicine ball down the steps and around to the bottom of the ramp.
Obstacle #7 Dips/Merkins. 2.0’s 10 reps HIM’s 15 reps
Obstacle # 8 Shoulder Presses. 2.0’s 10 reps HIM’s 15 reps
COT: Put First Things First – Know your priorities. Understand the important things in your life. Never lose focus on what’s important. School, Family, God! As Christians, we know that this means putting God first. Following God’s instruction in Exodus 20, we are to have no other God’s before Him. Jesus said, "But seek first His kingdom and His righteousness. (Matthew, 6:33) We have to discover what this means to our workplace, community and family responsibilities.
F3 The Capital 