AO: Terminus
QIC: Gates
Pax: Polaroid, Ledger, Reggie
FNGs:
Downrange: Billie Jean King (Franklin)
Warm-o-rama:
Side straddle hop x20 IC
Windmills x15 IC
Merkins x20 IC
Arm Circles OYO
Imperial Walkers x15 IC
The Thang:
Short mosey to Meadow Outlook where we did 10 Step Ups OYO hold Al Gore and then 20 dips OYO
Mosey to Active Oval for Tabata Time (Reggie found us at Active Oval)
8 sets of 6 exercises 20 seconds work followed by 10 seconds rest between intervals and 1 minute rest between each set (exercise)
Burpees
Jump Squats
Spider-Man Planks
Bonnie Blairs
Merkins
Flutter Kicks
Mosey back to start
COT:
Announced F3 Nation 10 Year Anniversary Event Jan 2021: https://f310year.com
Prayer of thankfulness of time together and for the strength to reach out to help others around us
Naked Man Moleskine:
Feeling those burpees and bonnie blairs on a hot morning and after a week at the beach. Thankful for brothers to keep me going.