AO: Terminus
QiC: Chemical Bond
Pax Count: 4
Pax List: Chemical Bond, Gates, MARTA, Smalls
FNG Count: 0
Downrange:
Warm up:
SSH, weedpickers, slow squats, ITB stretch, arm circles, bear hugs.
The Thang:
Q got weights for everyone. Mosey to circle with weights, jump/step up X 20, step merkins X10, deep breathe/exhale X 10.
Mosey with weights to active oval, Sun Salutations X 10, walk lunge 100 meters, mosey 100 meters, reverse lunge walk 100 meters, mosey 100 meters, duck walk sideways 100 meters, mosey 100 meters, duck walk 100 meters and final 100 meters to starting point to complete one round around the oval. Front, side and back shoulder raises with weights, tricep targeting triceps X 10 each. Mosey with weights to starting point. Bicep, Forearm exercises with weights. Shoulder, hamstrings stretch to bring it home. Total time = 55 mins
CoT:
Prayers and encouragement for our F3 friends in DC running the Marine Corps marathon tomorrow. Prayers for Smalls and family as they navigate homeschool and work.
Q ended the meet with a prayer “
God, I am grateful for everything and all the blessings. I am grateful for God to lead me to this community. Please give me the strength to be a good friend, to listen without judgement, and offer any help my fellow F3 brothers if they need me. And please give me the strength to show my vulnerabilities and ask for assistance if I need help. “
Naked Man Moleskin: