• Post Type: Backblast
  • When: 10/04/2022
  • AO: The Storm
  • QIC: Bouquet
  • FNG's:
  • PAX: Breaker Breaker (R), Oscar, Mayor, Dr.Seuss (R), Bubba Sparxx, Finkle (R), Tooth Fairy, Boudin, Sargento, Tiger (R), Flintstone

F3 at The Storm
October 4, 2022, 5:30am
46 degrees

Warm up
Side straddle hops
Imperial walker
Merkin
downward dog
Lunge twist stretch

run around parking lot
Gratitude merkins – no repeats
Sally abs – leg raises, open close, flutters
3min 23 seconds

Run to bottom entrance & back
20 Bobby Hurley at speed bump
Sprint to next speed bump
5 burpees
Sprint to next speed bump
20 Bobby Hurley
Run to baseball field

3 sets of the following, 10 on 4 count
High knees & Ts
merkins
Mountain climbers
Flutters

Run around parking lot to side of school
backwards bear crawl up hill
5 burpees

Run behind school to roundabout
20 Bobby Hurley

Run to bench side of school
One foot on concrete pillar or bench for
Single leg lunge squats 20 each leg
Decline merkins 20
Single leg lunge squats 15 each leg
Decline merkins 20
Single leg lunge squats 10each leg
Decline merkins 20

5 burpees for the train

Run to start
1.85 total miles

The Pledge

COT

Announcements

Prayer Request

Bouquet closed in prayer