Burg Fri, May 7, 2021
Dora Deck Climb
QIC: HT
PAX: Cutter, Squid, Ape, Refueler, Prius, Bolt, Microchip, RocketMan, FNG Flame
Warm up:
50 cc SSH, Imperial Walkers, WMH’s, Arm Circles forward & reverse, Michael Phelps, then moved over to benches for calf, hamstring and back stretches. Final warm up was fellowship jog to municipal parking deck.
The Thang:
Bottom of deck: 10 burpees, Jog up to next landing: 10 merkins, sprint down
10 burpees, jog up to next landing: 20 squats, 10 merkins, sprint to bottom
10 burpees, jog up next landing: 30 shoulder press, 20 squats, 10 merkins, sprint to bottom
10 burpees, jog up to next landing, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom
10 burpees, jog up to next landing, 50 SSH, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom
10 burpees, jog up to too landing, 60 Mtn Climbers, 50 SSH, 40 flutter kicks, 30 shoulder press, 20 squats, 10 merkins, sprint to bottom
Mary:
Skipped short in time and we did Flutter kicks in beatdown.
CoT:
Remember who your role model(s) have been in your life. What did they do for you that has been so memorable, how has that helped you shape your life? Now play that forward, how can you be a role model to someone else? How can you help them make a difference in their life? Pray that we as leaders in our own lives can be the role models for our family and our community.
Welcome back Prius!!! And welcome to F3 Flame!!
F3 The Capital 