Tired Corners

AO: Halo

When: 09/21/2020

PAX: Sparky, Tweaker, Steamer and Fondue Guy

QIC: Wideright

Warm-O-Rama:

disclaimer/Warmup IC:

1 min running in place (high knees and Butt Kicks)

arm circles

windmills

SSH’s

Mtn Climbers

Shoulder Taps

arm over arm hugs

grab a tire and head to corner #1

The Thang:

4x corners, 10x20x30x40 and back down and John Cusak in between corners:

#1-squats with a tire

#2-overhead press with a tire

#3-bench press with a tire

#4-do si dos with a tire

plank for the 6

line up on curb

5x man makers with tires and spare tire run each line is 5x merkins, til 20x reps and then 5x man makers and back down the ladder

carry tire in front of you 5x squats per line till 25x reps and backwards down the ladder

all you got up and back, mary for the 6

 

COT:

Prayers for Amanda, Kyle, Rita, Barbara, Joanne, Papa Mike

Praises for Billfriend’s Mom, she is off oxygen, out of ICU and feeling great! God is Good!

for all our F3 brothers, here’s to an amazing week 🙂 Q sheet misses you

SYITG

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