AO: The Rig
QiC: Gates
Pax Count: 4
Pax List: Frizzle, Gates, Jumbo, Swag
FNG Count: 0
Downrange:
Warm up:
- IC 20 SSH
- IC 15 4ct High Knees
- IC 15 Don Quixote
- IC 10 4ct Merkins
- IC 15 4ct Mtn Climbers
- OYO Runners Stretch
- IC 15 4ct IW
- OYO Arm Circles, Neck Circles
The Thang:
Mosey to stairs by Hero Doughnuts
OYO Calf Raises: 30 normal, 30 toes in, 30 right leg only, 30 left leg only
Mosey across street to big parking lot
Elevens across Parking Lot
- 1 LBC, 10 Stone Mountain Pushups (SMP) down to 10 LBCs and 1 SMP, Run in between and once half way through circuit, on run backwards across parking lot on return trip
Mosey back towards Phoenix II Parking Lot
- At wall across from parking lot stopped for 2 minutes of People’s Chair
Mosey (well, after this the PAX baby mosey-d across the street) over to The Rig
2 rounds of EMOM change station
- Station 1 – bridge
- Station 2 – monkey bars
- Station 3 – pull-ups
- Station 4 – bonnie blairs
Finish with 2 minutes of Mary
- IC 4ct 20 American Hammer
- IC 4ct 20 Flutter Kicks
- IC 4ct 15 Heels to Heaven
CoT:
Swag inquired about status of Jumbo’s work/life balance; Jumbo asked for prayers in this area for boundary setting and next steps; YHC shared something heard on Sunday’s sermon that made me think of F3 – that we all desire to have a place where we belong and are known and F3 is one of those places. Pax closed in prayer