Warm up: 4 burpees, 9 Merkins, 4 Burpees, 9 LBC, 4 Burpees, 9 Flutter kicks
Mosey to parking deck by way of 321 to Franklin
Partner up: partner 1 said exercise while partner 2 runs the stairs
349 Flutter kicks
249 dying cockroachs
149 American Hammers
49 Merkins ( going for form)
Mosey down Franklin, left on Broad St, and left on Main.
Start at 1st light pole on the left stopping at every 4th pole for 9 merkins – continue this all the way to 321 North
Mosey back down Main to the light at S Street.
From South St to the steps of the Pavilion do LLB (Lunge, Lunge, Burpee )
Circle up for the last minute for 49 flutters in cadence
Announcements: PT test on the 14th, F3 10 Anniversary coming up in Jan.
Prayer request: many request – Our Nation, people sick, and grieving for lost love ones.
Prayed us out
Thanks for allowing me to lead and until next time
We ran 5 miles,
We took it out in prayer,
We went to Qsource after.
6 showed up for Husdon Fryer Tribute Beatdown.
8 Hand Release Burpee’s
21 Upright Rows
4 Dan Taylor’s
19 Spiderman Merkins
14 No Surrenders
418 Meter run after every set. Which is basically a 1/4 mile or .25.
Hudson Fryer passed on October 3rd, 2020. His dad is a member of the Northwest Arkansas Pax. The Pax developed this workout in his honor.
The numbers above are the letter of the alphabet and spell his name. 4/18 was his birthday and is how the came up with the 418 meters.
It was a hard beatdown and we prayed for Nomad and his family.
9 Men showed for a Friday morning bootcamp at Downtown.
Don’t remember everything because I am behind on backblasts.
But, we did arms pretty heavy. Then we followed up with some legs and ended with some Mary.
We did a pledge.
We took it out in prayer.