PAX: U-Turn, Geek Squad, Ducktales, Truck Yeah, Radiohead, Milkman, Mr. Clean
AO: The Huey
Mosey to basketball courts with some high knees, low knees, wide high knees, bernie sprinkled in
Circle up for a little HIIT (that’s high intensity interval training, ya’ll)
– Half burpee (no merkin)
– Squat to punch (alternate punch each side)
– Mtn Climber x 2 + merkin x 1
– Reverse lunge
– Plank Jank knee tuck
– Freddie Mercury
Each exercise for 40 seconds followed by 20 seconds rest
4 rounds with 1 minute rest in between rounds
Walk/rest to big parking lot and line up facing the opposite island
lunge two parking spaces and perform 5 jump squats, rinse repeat every two spaces until reaching the island
Mosey back to the flag
“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him, and He will make your paths straight.”
Our incoming pastor gave us that verse to memorize and challenged us to apply it.
Much debate about proper reverse lunge form and what “keep your knee above your foot” means. In the end, I think Mr. Clean and Ducktales were saying the same thing. Keep your shin vertical guys. Needed The Count there.
More form talk related to squats. You really wanna get on your HAUNCHES, as Lucinda Spinelli would say, to get the most out of the exercise.
It’s either helpful or unhelpful to know how much time is left before rest.
If we measure our ownership of F3 in sweat, then is Mr. Clean the President & CEO?
We opted not to put our arms around each other for the BOM. Too much back sweat.
July 4th convergence, location TBD
July 13th Fallen Five Ruck event, The Dame 0700