PAX: Pebbles, Switch, swish, Sheldon, I-Beam, Hightower, Roddick FNGs: RemSleep
WARMUP: SSG, Donkeyouties, Imperial Walkers, Cherry-pickers, Downward Dog, Cobra Kai, leg and hip stretches
THE THANG: SAAPM 2020 WOD- A group workout designed April 2020 to recognize SEXUAL ASSAULT AWARENESS AND PREVENTION MONTH recognized by both civilian and military communities.
The WOD- after 3 Rounds of each set each run stadium stairs as a team. 1st set- 12 squat jumps, 12 hand release Merkins, 12 wide arm Merkins, 20 straight leg raises. (After each round run to 30 yard line)
Set 2- 10 knee slappers, 20 shoulder tap Merkins, 20 Bonnie Blair’s (single count) 10 V ups. (After each roundup to 20 yard line)
Set 3- 25 Plank Jacks, 30 Roof Raises, 20 MT Climbers (in cadence), 15 Air Squats. (After each round run to 10 yard line)
MARY: Nine killer Ab exercise led by each PAX
ANNOUNCEMENTS: 9/11 Stair Climb, Capital Region F3 shirts are being shipped out, Bone’s wife is still making design for 9/11 shirts. We should be able to put in our order by end of next week.
COT: Appreciate those that was able to make it out on this muggy gloom. Also appreciate all that have encouraged me throughout my first year with F3. Recited first stanza of the old Gospel song sung How I Got Over sung by the great Gospel singer Mahalia Jackson, “How I Got Over, How I Got Over, My Soul Looks Back and Wonder How I Got Over”. I got over this past year with the help of my brothers from F3. Prayer was a moment of silence to concentrate on all we are great-full for this pasty year. Closed prayer with “…and we are so very great full for all of the blessings we have received amen”.