Intro: Need to work on Creeper’s leg muscles so I figured why not let everyone.
F3 Mission Statement: “To plant, serve and grow small workout groups, in order to reinvigorate male community leadership.” -Dred
Weather: Hot- as expected in June. (mid 80’s)
COP: TTT x 10 IC, Imperial Walkers x 10, LBAC x 10
The Thang: Legs hehe!
Grab a block
At shed: 20 Monkey Humpers, 30 Squats with the block, 20 No Surrenders
Grab block and head to far side of tennis court, drop block and do large lap around
Lunges x 30 (25 each leg), Bolt 45s x 15, Barishnikof Squat x 20
Grab Block and head to fountain area, drop block and run large lap
Sleep Walkers 123 X 5 (squat x 1, toe touch x 2, lunge x 3), toe taps x 20, calf raises x 15
Grab block head back to the flag and stow block
Step Ups x 15 each leg
Mary: Flutter kicks x 20 IC, WWI x 30 OQ
Numberama, Namarama, Announcements, Pledge, Prayer Request
Moleskin: It is definitely getting hotter out there and all pax need to hydrate well before coming to the evening AO.
Announcements: June 19th — Both the stair climb for 9-11 and the fathers day convergence are this morning.