Folsom 420

This morning I had the pleasure to be the Q at Folsom.

Warm Up,
SSH 20, Nolan Ryans 20, Fire Hydrants 20, Knee Hold Stretch 10 seconds each side.

The Thang:
Mosey to the road close to the ball fields for some speed bump to speed bump sprints.
4x 10 merkins at each speed bump meeting in the middle for 20 squats
Like a callus Rabbit Ears rolls in just as we finish up and I call 5 burpees to welcome him.
Mosey to the Tennis Courts
Puff Puff Pass:
Partner 1 does the exercise partner 2 sprints to the end and back.
100 CDD (always thinking of you Def)
100 Mtn Climbers
100 Dying Cock Roaches
100 Raise the roof
20 Burpees together or split them between your partner
Once finished we did this:
Super Man hold for 20 seconds Iron man hold for 20 seconds then 10 merkins.
I lost count of how many times this went around.
Pledge and a fellowship mosey back to the parking lot.
We finished with 22 for the vets.

Announcements PT Test this weekend.

Prayer request: SA, our nation, each other, and celebration of T-Rons Moms birthday.
Prayed also for safety of the country should the verdict today cause others to lash out and riot.
Special prayer for Turtle Man, if you have never met him he is a good dude. We are always here for you Brother.

The BedPan is Full!