Just about done nursing this ankle injury. While it’s a drag not being a 100%; it could be worse. YHC decided it’s time to give this ankle a good test.
Disclosure – Don’t get hurt, you know why you are here! No FNG’s. Shame on us.
Warmarama – mosey to baseball field, circle up. Arm circles, Ab Vagoda, Grass Pickers, Merkins, Mountain Climbers, Hill Billies, SSH.
The Thang
1. Baseball – Teams of 2 or more go to each base (80 reps combined count each base). You earn a run for completing reps count at each base. Team with most runs wins at end of 10 minutes.
Home – Burpees
1st Base = Merkins
2nd Base = Squats
3rd Base = Crunchy Frog
2. Basketball – mosey to basketball court. Keep partners.
25 monkey humpers – cross court in Partner Wheel Barrow – SSH for 6
Cross Back same way
25 monkey humpers – cross court in Partner Carry – SSH for 6
Cross Back
25 monkey humpers – cross court in Back to Back Walk – SSH for 6
3. Cross Fit (Griff) – Mosey to tree of life! Same partners.
Partner 1 – two laps around the tree of life sprinting forward while Partner 2 – one lap around the tree of life running backwards. SSH until 6.
Everyone forward crab walk to Tree of Life
10 count each PAX balls to wall
Everyone backward crab walk back to track
Mary
Mr. Brady contributes American Hammers (1 min)
Zena contributes Cross Leg Planks (1 min)
Petri contributes Freddie Mercury (1 min)
Beaker contributes Lazy Boys w/ Twist (1min)
Lugi contributes High Knees (1min)
Uptown contributes Single Leg Kicks Front and Back (30 seconds)
COT
Praise God for all the encouragement Zena received to go to Lake Champion this weekend. Keep all the men of F3 save this weekend on the Retreat and back home. May we all grow closer to each other and God where ever we are.