RIP KD…and Clay

6/14/2019

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

Warmarama:

35 Seal Claps 

35 Windmills

20 High Knees

20 Butt Kickers

20 ‘Mercian Hammers

The Thang:

Mosey to Soccer Pitch

DORA:

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

 -Done-

COT:

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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SMACK TALK!

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