Started with16 strong this morning moseying to the front of the parking lot for some warm up 14 SSH + 14 (opps – scratch that 13) Windmills – who’s counting that early??? Then mosey to the back of the parking lot for 14 Squats and 14 Merkins to complete the warm up. Mosey with frisbees into the stadium lining up on one sideline of the field in single file facing the other sideline.
The THANG: 3 groups of 3 exercises done twice. 35 seconds on / 10 seconds recover
GROUP 1: Squats / Lunges / Calf Raises
RECOVER: run to mid field, 14 sit ups, dead leg drag with Frisbees to the far side, 14 merkins and repeat back to starting side of the field.
GROUP 2: Star Jacks / Squat Pivot Lunges Right first and then Left / Single Leg Deadlift Right first then Left
RECOVER: (repeat) run to mid field, 14 sit ups, dead leg drag with Frisbees to the far side, 14 merkins and repeat back to starting side of the field.
GROUP 3: Deep Sumo Pulses / Deep Lunge Hops / Hip Thrusters
RECOVER: (repeat) run to mid field, 14 sit ups, dead leg drag with Frisbees to the far side, 14 merkins and repeat back to starting side of the field.
Since we had some extra time, we completed a 400mtrs single file Indian run picking up the Frisbees and heading back to the flag for some Mary.
Finisher: Netti Lite started us off with a slow 14 count leg lift, then Misty with 14 reverse LBCs and Law Dog completed the time with 14 Jennifer Lopez.
COT & Name-o-Rama
WELCOME to Austin Grigg – AKA “Woody”
Prayer Requests: LawDog’s friends mother was in a bad car accident – pray for healing.
Moleskin
– 2F (Fellowship) at Netti Lite Friday August 25 at 6:00pm “ish”.
– Small Group at HomeBoy’s barn Friday mornings at 5:30-6 :30 am for coffee and study
– Camel Hump is fast approaching – sign up if you can.
– Frogtown Trail Challenge October 7th
– Spartan Race October 21st