That EC is killing me!

showing up I find several PAX getting their EC in. If they only knew what was next!

Warmup was given to  the boot camp Q . After some stretching let’s roll! 

Mosey up to the church and find a good parking lot, maybe. 

10×10 with music!

10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds. We got through half the rounds before moving on. 

Merkins

Squats

HillBillies

Nolan Ryan’s

Toy Soldiers

Moroccan NightClubs

CDD

Imperial Walkers

SSH

Mnt. Climbers

Mosey to other parking lot at Presbyterian church.

OverHead Claps and Burpees. 2-1 ratio.

2 OverHead Claps

1 Burpee

4 OverHead Claps

2 Burpees

6 OverHead Claps

3 Burpees

Continue pattern till Burpees reach 10 and claps reach 20. This is where the EC started hurting. 

Mosey to steps. Calf blowout!

5 Calf raises on each step. Finish at the top.

Mosey back to the start for some Mary. 

 Announcements.

F3 dads July 17th cookout as well.

prayer request list is on the Slack channel.

thanks guys!!