First and foremost, let’s send Good Vibes over to Red Roof for a speedy recovery. He got sniped on the mosey over to the hill, and hopefully is not on the shelf for too long.
Pax: 18. Old Bay at Q, Zoolander, Wham!, Paddington, Trump, YaYa (FNG Charles Robello), The Hammer, Geppetto, Mr. Rodgers (FNG Bill McMahan), Scratch (FNG Gunner Graven), Quimby, Mouth, KV, Spirit Fingers (FNG Steve Gravatte), Zartan, Cutlass, Diablo, Red Roof & Old Bay
Mosey long way to tennis courts with Jump Ropes.
COP: 20 SSH IC, 10 Burpees IC, 15 Flutters IC, 15 Imperial Squats IC.
Leave ropes, mosey over to the Hill
Thang 1: Partner up. 3 circuits of 4 minutes each.
- #1 runs up hill, 5 merkins, runs back down. #2 Flutters.
- #1 lunge walk up hill, 5 merkins, runs back down. #2 Planks.
- #1 broad jump, which means bunny hop, up hill, 5 merkins, run back down. #2 Plank Jacks.
Mosey back to tennis courts. I apparently went long last time, so I had to abbreviate Thang 2.
Thang 2: Partner up with someone new. 2 circuits of 4 minutes each.
- #1 runs across 4 courts, 10 Freddie Mercurys, #2 Standard jump rope.
- #1 runs across 4 courts, 10 V ups, #2 Alternating leg jump rope.
Reconvene at Flag for Name-O-Rama and prayer intentions. Asked the Sky Q to help us to always do the next right thing, especially when it is unclear or not easy. And always, always, always #getbetter. Break to go attack the day.
Fellowship and cold wobbly-pops at Brickhouse on Hurstbourne tomorrow 08/02/17 at 5:00 PM.
OB
F3 Louisville 