Sixers

The Philadelphia 76ers are in the playoffs so this mornings beat down was based around the number 76.

Disclaimer given and accepted.

Mosey to the basketball court for the …

Warm-A-Rama

Morrocan Nightclubs x 10 ic

Abe Vagodas x 10 ic

Grass pickers x 10 ic

Plank x 1 minute

Peter Parkers x 10 ic

Merkins x 10 ic

Forward Fold x 1 minute

The THANG

Starting at one baseline perform 38 repetitions, travel to other baseline, 38 repetitions, travel back. Total of 76 repetitions each round.

  1. 38 Squats / Sprint / 38 Squats / Sprint
  2. Slow Butt Kickers x 19 each leg at each end / Sprint
  3. 38 Merkins / Bear Crawl / 38 Merkins  / Sprint
  4. Tricep Dips / Sprint up and back
  5. Partner Rows / Crabwalk

Round of the Motivator from 8 reps down to 4 reps

Round of Crucible Merkins 5 each

  1. Werkin
  2. Merkin
  3. Ranger Merkin
  4. Staggered Right
  5. Staggered Left
  6. Diamond

Mosey back to Shovel Flag for a little Broga

High Reach, Forward Fold, Mani’s Stretch (Child’s Pose), Cobra, and Downward Dog

COT

Praise from Clyde for the group and all the Pax.

Prayers for Venezeula

Prayers for Neon and his full plate

Praise for the blessing of living in a free country

Neon’s Presentation

One of our pax, Neon practiced his presentation in front of the Pax. The presentation was very timely for me and on point. Neon told us the story of the Bible in 30 minutes. He gave an interesting presentation that captivated us and reminded us of our purpose. Good job Neon and I know you will do well.

F3 Lehigh Valley