Bedrock backblast from Tuesday

Warm up

 

Side straddle hop

Through the tunnel

Hill billy shuffle

Little baby arm circles

 

Team captains pic

Two columns and pair up to battle

 

Each set of exercises will be a battle of one on one. U win the event, 1 point for your team. 10 pax, 1 exercise, 5 one on ones = 5 total points to be awarded. Team captains keep track of scores.

 

Mosey to picnic tables

1st event

10 merkins, 10 Derkins, 10 super step up. All using the picnic tables

 

2nd

Pair up and team mate throws legs.

20 leg lifts on table

Switch

 

Mosey to ball field

 

3rd

10 merkins

Bear crawl to pitcher’s mound

10 lbc

Army crawl to baseline and sprint back

 

4th

50 lbc

 

 

5th

20 burpees

 

6th

Suicide to mound then baseline

 

7th

30 squats

 

 

Tally up and offer losing team to swap 1-2 players (optional)  Yo Adrian did take the sucker question and stayed true to his team despite his team being down by 13 points.

 

8th

10 pickle pounders

Army crawl to the mound

Front roll back

 

9th

Suicide, run backwards to mound, normal to baseline etc.

 

10th

Winning team calls the exercise

 

11th

50 side heal touches

 

12th

Losing team calls the exercise

 

Winner pics

10 burpees or plank while other team completes 10 burpees

 

Mosey back

 

Mary

Flutter kick

Lbc

Hells To Heaven

 

Mole Skin: Yo Adrian stayed true to his team and did not trade off the lower performer – Well-played my friend.

Waldo was the bomb at trivia during the mix up. Nailed the 2-part questions of Who was in the I-70 Work Series and which two teams. 1985 Cardinals vs Royals.

Only President from Missouri? Harry S Truman.

I screwed up several calls for exercises. I will not getting invited to be a Q-School trainer anytime soon.

 

 

Count off

Nam-a-Roma

Pledge

Anouncements

Prayer request

Prayer

Devo

• Defibs someone else is better or worse last week.

• I followed up with be happy with what you have.

• Have a plan because life is going to throw curveballs or hit you with adversity

• Be intentional with your actions

• Surround yourself with good people that make good decisions

• This is one item that F3 provides for me