DATE: 2023-04-12
AO: Aerie
Q: Stewie
PAX: Yellow Jacket, Lonestar, Rocketman
FNGs: None
COUNT: 4
WARMUP:
Mosey
Highknees
Imperial walker
Hillbillies
Shoulder taps
High plank / w/leg stretch
Michael phelps
Arm circles big/small
THE THANG:
Dicex10 to determine reps and distance. Do the reps then move that many yards for MoM. A roll of 4 means do 40 merkins and bear-crawl 40yards, all at once or break up reps but can only move if the reps are performed first.
Rounds:
1. Derkins + Bear crawl (rolled 4 so 40repsx40yards)
2. High knees and suicide to each 10 yd increment. (X50)
3. C-Curls and rifle carry (x30)
4. Body squat and lunge. (X30)
5. C-Manmakers and murder bunnies (x20)
6. Hip thrust and crab walk (x40)
MARY:
Butterfly big boy sit ups
Australian snowangel
Flutterkicks
ANNOUNCEMENTS:
2.0 this Sat at Crescent park
Murph Mondays (Lonestar knows a place)
Book club discussion after Friday beatdown
COT:
WoW
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind” ROMANS 12:2
5 steps to transform your emotions:
1. Reveal your hurt
2. Release those that have hurt you
3. Replace old thoughts with God‘s truth
4. Refocus on the future
5. Reach out to help others that are hurt like you have been.
F3 The Capital 