Warm Up
WO
555
Pull Up Hold 5 secs
Knee Ups in Pull Up position down
Bonnie Bs
Run between sets
Decline Merkins 10
Step Ups 15
LBCs 20
Run x3 sets
11s
Merkins
Squats
Day: January 25, 2023
Tuesday morning 530 lets roll.
5 year anniversary.
Warm Up
Down and Back
Down the hill and back then do the work, after each set you go down and back up.
40MNC, 40 raise the roof, 30 jump ropes, 20 merkins, 10 Miranda Rights.
Mosey to the stage.
10 mike tysons, and 10 dips descend down to one of each exercise.
The tennis Courts are LIT!
Triple Nickel
Squats and Big Boys.
We found a few tennis balls so why not throw them at each other while we run. Dodge Duck dive Run Dodge you know.
Finally the parking lot that we have always parked in is empty so we did 11’s Hill Billys and Seal Jacks.
I omaha’d the 11s due to time.
Monday the Men of F3 came out to Run/Ruck
We discussed Luke 12:22-34
I checked the weather right when I got up and it showed rain running Northeast, but that wasn’t the case when I walked outside. Here we go, I nice steady drizzle. Roll up to Pelican to see Maybelline, Timeframe and JJ. We huddle up, get our warm-ups in and mosey to the gazebo at Martha’s house. I broke out some tunes, shuffled & dealt some X-cards, and here we go. In rotating fashion, we do:
3 Rounds for 45 seconds: Overhead press, flys, BURPEES, overhead press. Then mosey around the picnic table twice.
3 Rounds for 45 seconds: Superman pullups, flutter kicks, curls, squat w/kettle. Then mosey around the picnic tables twice.
The rain held off while we Moseyed back to the start!
Announcements: Folsom International 2/11/23 @ 6:30am – all AO’s will be Closed, Ghost Flag 1/28/23, 2ndF today @ Hillbillys
Prayer request: Murtaugh, Turtleman, Mabelline’s dad, Huckleberry, Tooth fairy’s 2.0, Clavin’s M, and anyone that I missed.
Good work!