Today was the kotter Q for the month at Folsom great idea Balljoint. Only one problem 5:30 no kotters 🤷♂️. Oh well maybe next time. But here’s what we did I planned minimal running for kotters but it was still a good one.
warm up: ssh,gravel pickers,squats,mountain climbers,merkins all x10 IC
11’s booyah merkins and big boys while listening to the greatest soundtrack ever Rocky IV
Blocks with tabata 30 seconds work 30 seconds SSH 3 sets each exercise curls,OH press, tricep extension, squats,KB swings,one arm rows.
mosey to bottom shelter 5 pull ups, 40 step ups,20 dips repeat 3 times
mosey to flag for Mary abs Time!
pledged it up took prayer requests,shared a word with the men from 1 thessallonians about persecution is to be expected. Made announcements then I prayed us out.
It was a pleasure to lead again F3 is an awesome thing for men to take part in the kotter Q’s is a great idea to help some get back into it. I look forward to the next time I get to break a sweat in the gloom with my brothers at Folsom Westside out