Monday, dry, mostly clear skies
F3 Disclaimer accepted by all in attendance.
Warm-up: stretching OYO – neck rolls, trunk rolls, huggy bears, reaching and bending. IC -SSH, grass pickers, Abe Vigodas, side lunge, imperial walkers, Peter Parkers, mountain climbers and calf stretch. Leg swings and quad stretch. Mosey – 1 lap around the church.
The Thang: “Get a Set” of weights. Each PAX grabs a set of 15 lb. weights and partners up. Partner “A” runs 50 yards out jogs 50 yards back while partner “B’ does reps of weight exercise. Flapjack, repeat. Weight reps included: skull crushers, military press, chest fly, curls, and squats. Followed by recovery exercises: IC -Morroccan night clubs, low plank, side plank back plank, and crab cakes.
Mary: Dealer’s choice included: Alabama prom dates, pickle pushers, American hammers, flutter kicks, crunchy frogs, LBCs, Freddie Mercuries, and toe touches.
COT: COR, NOR, announcements, and prayer requests.