Jump Around

Date: 11/1/19

AO: Stingray

QIC: Wapner

# of Pax: 14

Pax: 10 Count, Geiger, Hush Puppy, Offering Plate, EOM, Shakedown, Fade to Black, BallBearing, Dino, Spin Doctor, Magnito, Sparky, Snail Mail, Wapner

Warm-o-rama: Goofball x 20 IC, Bolt 45s, ATMs, burpees x 5 OYO

The Thang: Moseyed to the closest available soccer pitch for a good old fashioned beatdown. We started in a corner of the pitch and performed the exercise at corner #1, sprinted to corner #2, performed exercise. Sprinted to corner #3 and performed exercise. Then to corner #4, exercised and then back to corner #1. Plank it up until all have finished. Thats was one round. Our exercises were:

Round 1 – 10 one-legged squat jumps (alternate legs at each corner);

Round 2 – 20 Bonnie Blairs (Jump Lunges);

Round 3 – 30 WoJo Squats (Jump Squats);;

Round 4- 40 Squats;

Round 5 – 50 Bobby Hurley’s

Round 6 – 60 SSH

COT: Please lift up 10 Count, Sparky, RX and all other Pax running the half marathon this weekend. You can get involved in the #forToby fundraiser by participating in Seahorse’s 12mi ruck on Nov. 23 or by donating (or both). The newest F3 Cape Fear AO, Turtle Tuesday, has its soft launch this coming week. It’s a Tuesday (obviously) run day at #F3Stingray. Please lift up Jimmy Robinson and his family as Jimmy recently had a heart attack and is still in ICU. Also, be sure to get your unspoken prayers out there. Share your burdens with your brothers and shield lock together. Remember, your shield isn’t solely for you but actually to protect the Pax next to you!

SMACK TALK!

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