DATE: 2021-08-18
AO: Kodiak
Q: Refueler
PAX: Banjo (WV), Rikers, Pre, Anchorman, De La Rocha, Chaperone FNGs: Bob
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Fwd Lunge Stretch, Downward Dog, Kobra Kai
THE THANG: KODIAK High Fives, Ricky Bobby, KODIAK KRAWL and Murder Bunny Relay.
KODIAK High Fives – Two Pax Team up: (Round 1) Pax 1 5 Pull Ups, Pax 2 5 Bobby Hurleys. Alternating until you reach at least 50 count each exercise combined count. (Round 2) Pax 1 – 5 Hanging Knee Lifts, Pax 2 – 5 Bar Dips. Alternating until you reach at least 50 count each exercise combined count.
RICKY BOBBY to sports field.
KODIAK KRAWL: All PAX – Bear Crawl 20 yds, complete 5 Burpees, 10 Merkins, 15 LBCs, & 20 Squats. Bear Crawl 20 yds….repeat for a total of 4 Sets.
MURDER BUNNY RELAY: Pax 1 – Murder Bunny out 20 yds and back while Pax 2 completes set flutter kicks. Alternate for time up to 5 mins.
2 x LAPS “ROUND” the track with sprints on the corners.
MARY: Heals to Heaven, American Hammers, Pickle Pointers, Australian Snow Angels. ANNOUNCEMENTS: Welcome FNG Bob….F3 Chaperone!
COT: From Jeremiah 17:7-8 “7But blessed is the man who trusts in the Lord, whose confidence is in Him. 8He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit. 9The heart is deceitful above all things and beyond cure. Who can understand it” – TRUST in The Lord, find your CONFIDENCE in HIM and examine your heart…..it is deceitful above all things and left unchecked and un-submitted to The Lord will lead you astray each and every time.
F3 The Capital 