DATE: 2022-10-15
AO: Sandlot
Q: Boomer
PAX: Legacy
FNGs: Dojo
COUNT: 3
WARMUP: SSH, Arm Circles, Cherry Pickers, Mountain Climbers
THE THANG: Exercise A: Series of animal movements and running drills interrupted by Exercise B (Merkins, etc). PAX sprinted to catch each other to signal their turn to stop Exercise A and switch to Exercise B.
Round 1-A: Bear Crawl B: 10 Burpees
Round 2-A: Duck Walk B: 10 Superman Pull Ups
Round 3-A: Butt Kicks B: 10 Merkins
Mosey
Round 4-A: Leap Frogs B: 10 LBCs
Round 5-A: Horse Walk B: 10 Air Squats
Round 6-A: High Knees B: 10 Shoulder Taps
Round 7- A: Carioca B: 10 Reverse Snow Angels
Round 8-A: 2 Lap Train Run B: 4 Square
MARY: Out of Time
ANNOUNCEMENTS: Welcome FNG Dojo!
COT: It’s easy to get caught up in to-do lists and being intentional in creating momentum in various areas of life (career, physical health,, etc), but I’m committing to being more intentional with my rest. I want to make sure I give myself time for the devotionals and reading that are good for my soul. How is your rest?
F3 The Capital 