DATE: 2021-10-07
AO: Highlands
Q: Trolley
PAX: Toolbox, 2 percent, Booking
FNGs: None
COUNT: 4
WARMUP:
SSH, arm circles, rockettes, cherrie pickers, WMH, downward dog, cobra kai, SSH
THE THANG:
Mosey to library – box jumps, dirkins, toe taps, box jumps, & dirkins again
Mosey to soccer field – pair off, switching partners at each round. One does the exercise, counting reps to add to the number needed while the other runs to the 18yd line & back, then to 1/2 field and back.
Round 1
25 burpees
50 coupon over head presses
75 – bonnie blairs
Round 2
25 Burpees
50 coupon arm curls
50 coupon calf raises
Round 3
25 – burpees
50 – kettle bell swings
75 – SSH (in cadence)
Round 4 – just 25 burpees & running
MARY:
Freddie mercury; Toolbox’s pass through leg lift thing
ANNOUNCEMENTS: none
COT: Jesus said, “I came that you may have life,and have it abundantly.” Life abubdant isnt hitting snooze or staying in the fart sack. Its getting out into the muck and hurt and supporting each other laying our lives down for each other. Its sharing the count and growing in strenth together. Finished with prayer.
F3 The Capital 