Pledge
Warm Up
- SSH (15)
- Plank-reach/leg stretch
- Merkins (10)
- Squat (15)
Mosey
4 Corners of Abs, with a twist
Worked as a team on the below exercises – after 2 people finished the reps, the group as a whole moved to the next corner/exercise
- 25 Big Boys
- 50 Plank Jacks
- 75 Mountain Climbers
- 100 Flutter Kicks
Mosey
Ring of Fun
Everyone held a plank or low squat until the person next to you completed the exercise, so only one person “worked” at a time. Went through 5 rounds for Merkins, 10 rounds for Air Squats.
- 5 Merkins w/ Shoulder taps
- 10 Air Squats
Mosey
Main Block of Work
- 20 Dips
- Sprint Up the Hill
- 20 Dips
- Broad Jump Up the Hill
- 20 Dips
- Sprint Up the Hill
- 20 Dips
- Backwards Lunge Up the Hill
- 20 Dips
- Sprint Up the Hill
Mosey
Circle x 3
- 10 Merkins (3 seconds down and 3 seconds up)
- 10 Squats (3 seconds down and 3 seconds up)
- 10 Leg raises (3 seconds down and 3 seconds up)
Repeat 4 Corners of Abs, with a twist
10 Burpees to Finish
Announcements
- Extinction Run, November 6, 9:00 a.m. at Primal Brewery
- F3 Gastonia Blood Drive, November 10, at South Point United Methodist Church
- F3 Gastonia Christmas Party, December 11, 7:00 p.m. at Lewis Farm in Gastonia.
- F3 Give 2 Give fundraiser opened November 1 – goes through end of November
Prayer Requests
- Queso a quick recovery from injury
- Pilgram’s Family Friend – daughter in need
- PAX looking for jobs or on IR
Name-o-Rama
Prayer to end
Great crowd of 17 (or so we figured out after the second count). This was my VQ, so definitely some polishing points on terminology and cadence, but had a great time and appreciate the opportunity to lead.
Olsen