Fitness, Fellowship, Faith

Day: June 30, 2022

30 Something

today we celebrate the one and only Oompa Loompa.
He is 62 and still a hammer.

I thought about 62 different exercises but let be honest here. We only got 45 minutes.
So we did 30 exercises with two sets of sprints and some werk included.
it was hot brutal and completely fun.

30 seconds of werk and 20 rest.

prayer request each other and a few praise reports.
7/16 convergence

The Bed Pan is Full!

Folsom on the fly!

Warm up


5 Burpees

Mosey to the Hill!

1 Burpee at the top

2 burpees at the bottom

3 at the top

4 at the bottom

we followed this method until we reached 10 at the bottom

while we waited on the six we knocked out

5 burpees

10 squats

20 monkey humpers

20 merkins

moseyed thru the trail bear crawling up the small hill in the woods and at the top grab 1 burpee

moseyed a little further to catch some down hill duck walks then grab another burpee.

mosey on around the pond and as we come to the dip in the trail behind the shelter I came up with a great idea!!! Bear crawl/ merkins so we done so!!! Down one side and up the other. This got the boys feeling right!

mosey on trail to the backside of the baseball field and I seen a nice grassy hill that looked like it needed some attention so we bear crawled to the top. At the top was a nice flat spot so we got us 5 burpees, 10 merkins and some SSH there might have been more but I’m not sure.

mosey on up to the football field for some four corners stacks!

First corner 20 merkins

second corner 20 merkins, 25 SSH

third corner 20 merkins, 25 SSH, 30 imperial walker squats

fourth corner 20 merkins, 25 SSH, 30 imperial walker squats, 50 LBC

we lined up on the sidewalk for 50 more merkins!!!

moseyed back to the flag to end it with 5 more burpees, 20 mountain climbers IC and 20 shoulder taps IC



Convergence 16 at Folsom 7:00
F3 dads 23rd Gashouse
Lunch 20th Bubba 23
Tubing 30TH

Prayer Request
Sarlacc daughter
My grandma Parker having surgery
Turtle man
Strippers brother
Purple haze Sister in law
Pray for each other

Wichita took us out!

It’s my birthday. I can cry if i want to.

Beautiful sunrise at The Pub. Little muggy. We ran or rucked.
Keeping my birthday Q streak rolling.

F3 DADS July 23rd
Convergence July 16th
Green River Tubing July 30th

Haze’s sister in law
Sargento’s noggin
Broke’s M
Defib’s friend
Oompa’s 2.0 needs a

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