DATE: 2021-07-21
AO: Loco
Q: Bolt
PAX: Inglewood
FNGs: None
COUNT: 2
WARMUP: SSH IC, Cherry pickers IC, Michael Phelps IC, Lat stretches, Downward dog, Kobrakai THE THANG: 9 Stations (we completed 4 rounds)
1) 5 Layups
2) 5 Free throws
3) Perimeter Dribble
4) 5-10 Pullups
5) Murder Bunnies 20 yards
6) 3-point Kettlebell rows 10 each side
7) Kettlebell pullover
8) Kettlebell swings
9) Kettlebell chest press
Rinse and repeat
MARY: 5 minutes
1 minute Plank hold
1 minute LBCs
1 minute Heel taps
1 minute Pickle pointers
1 minute Supermans
ANNOUNCEMENTS:
COT: Give a smile and you get a smile. Imagine what it would be like to see Jesus smile. Today’s challenge is to bring a stranger or someone you know is having a bad day a smile, no words necessary. A small gesture that can brighten an entire day.
F3 The Capital 