DATE: 2022-04-20
AO: Compound
Q: Popeyes
PAX: Monk, Hightower, Zeus, Georgie, Jag, Speedo, Peanuts
FNGs: None
COUNT: 8
WARMUP: Fellowship laps with itty bitty arm circles – fwd and reverse, butt kickers, high knees, karaokes, arm presses and Michael Phelps, SSH and jog over to the underground. THE THANG:
10 pull ups, 10 merkins, side to side with right and left ground touches 10 pull ups, 10 merkins, finger sweeps
10 pull ups, 10 merkins, lunge walk
10 pull ups, 10 merkins, squats
10 pull ups, 10 merkins, 180 jumps
4 rounds of the following
– Bear crawls – 4 pax
– Jump rope – 2 pax
– Band pull – 2 pax
10 pull ups, 10 merkins, fellowship lap, bear crawls, lunge walk, sprint, finger sweeps, side to sides.
MARY: 50 flutter kicks
ANNOUNCEMENTS: Clean up at Sparta on Saturday, Murph and picnic on Memorial Day Monday,
COT: When you fear, what do you do? You don’t think clear headed and do things that spiral you into other fearful thoughts. Clear your mind, walk with others, and lean on God, if you are inclined.
F3 The Capital 