9 at Downtown this morning for some card work.
SSHx15, Mtn Climber x 15, Merkin x 10, Flutter Kicks x 15, and 5 burpees
Mosey, the long way, to the parking deck and up to the second floor to reveal a crisp new F3 workout deck. Each Pax pulls a card and the group completes the exercise listed
Round 1: 20 Alternating squats, 20 smurf jack, 100 calf raise, 20 shoulder taps, 17 LIL Baby Crunch, sprint 300 M, 18 Lunge, 90 sec High Plank, 20 Freddie Mercury
Run to top of parking deck (up ramps) and back down the stairs to 2nd level
Round 2: 15 Lunge, 20 merkins, 20 American Hammer, 18 Merkin, 17 Derkin, 19 Ranger Merkin, 100 Flutter Kick, 20 Incline Merkin, 12 WWII situp,
Run the stairs twice
Round 3: 20 Monkey Humper, 20 squat, 16 Jumping Lunge, 13 High slow flutter kick, 14 heels to Heaven, 20 Dips, 20 Diamond Merkin, Lunge walk 100M,19 low slow squat
Hear a train 5 burpees
Mosey the long way back to the start but about half way i hear a train (may have been the same one who knows) 5 more burpees. Arrive at start at 6:15
Announcements: Convergence tomorrow at Folsom-7 am , Community Foundation Run – April 13, Mt. Mitchell – May 5
Prayer request: Bedpan, Big Pappy & Family, Gastone’s father, and my son Peyton
Guys please realize the Impact you have on the men around you at each AO. You never know what the guy next to you is going through and the help he receives from the men around him during a workout-speaking from experience over the last 6 months with the trails i have faced with in my family. Thanks for all the prayers that have been sent up for me and my family, especially my son Peyton!
Thanks for allowing me to lead this morning! See you ALL tomorrow at Folsom
Until next time,