Folsom Monsoon

Warm up

25 SSH IC

25 Imperial walker squats

25 merkins

10 Burpees

mosey to the flag stopping at each pole:

Pole 1 10 diamond merkins

Pole 2  15 wide arm merkins

Pole 3 10 diamond merkins

Pole 4 15 wide arm merkins

Pledge at the flag

Under the walkway we done two continuous rounds  of:

25 mountain climbers

25 Peter Parker

10 merkins

Mosey to the side of the building

partner up

partner 1 workout

Partner 2 ran around the small median

100 Australian shoulder taps

100 Australian mountain climbers

100 wall sit air presses

Mosey to the small triangle

1 burpee bear crawl to the next point

2 burpee bear crawl to the next point

3 burpee bear crawl

4 burpee to finish it off

mosey to the big triangle

5 diamond merkins 5 squats

10 merkins 10 squats

15 wide arm merkins 15 squats

We walked to the bottom of the hill there at the triangle and we done sprints to the top and jog back down as soon as you touch the bottom sprint back to the top. We done 3 rounds this really got the heart rate up.

We walked  to the first light pole going towards the shelter. We done 3 burpees 5 squats then line up and sprint to the next pole for 4 burpees and 5 squats, Line back up and sprint to the next pole for 10 squats.

At this point I’m thinking we’re close to being done but we have time for one more round. We head to the bathrooms partner up

100 dips

100 squats

100 incline merkins

Partner 1 workout

Partner 2 run down the steps to the dock and back up. It worked out pretty good.

We finally took it back to the start to finish up. It was great getting out there to lead again since I been sick. It was a great way to get my body back going and I can thank F3 and the F3 brothers for that!

Prayer request

Wichita’s dad is coming home!

Round Ups M

Each other

Verse of the week
“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
Ephesians 6:4 ESV

Hope y’all have a great day brothers!

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