RIP KD…and Clay


17 Pax: Footy, Stix, Magnito, Sparkey, Tony, Pledge, Offering Plate, Baby Back, Happy, Milkman, Sooner, Rocket Power, 10 Count, Wapner, Barnacle, Snail Mail, Woody.

Q: Footy


35 Seal Claps 

35 Windmills

20 High Knees

20 Butt Kickers

20 ‘Mercian Hammers

The Thang:

Mosey to Soccer Pitch


100 Break Dancers – 1 Burpie; Partner Runs opposite field to complete 1 Burpy and returns to continue at second partners Break Dancer count. Continue until 100 are achieved.

 Mosey to Football Field

4 Corners: 

2 – 4 – 6 – 8 – 10 Reps

Corner 1: Burpees 

-sprint to next corner

Corner 2: ‘Mericans (place legs on partners back)

-side shuffle to next corner

Corner 3: Big Boy Sit-ups (tow to tow with partner, clap hands)

-sprint backwards to next corner

Corner 4: Starjacks

-side shuffle to next corner

Start with 2 reps, 4 reps, 6 reps, 8 reps, 10 reps

Mosey to 50 yard line 

Sally Up/Sally Down:

4 minutes of choice ‘Mericans (hold at Plank when down) Big Boy Sit-Ups (hold legs elevated when down). Follow song Bring Sally Up , Bring Sally Down

Victory Lap around Football Field

Circle Burp



Prayers for Ainsley’s Angels participating in Blueberry Festival 5K. 

Prayers of grace for EOM and his family.

Welcome WOODY to F3 Nation – glad to have you brother!


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