Beautiful morning full of bear crawls and Merkins
Date of Beatdown: 2019-09-25
Name-O-Rama: Goodcents wonton runoff Grasspacth Gypsy and Postal
Warm-Up-Gig:
shovel flags were planted.
1 min warning
Disclamer: via Postal not a professional
Modify as needed ...my workout plan is merely suggestions I do not know your injuries
Thang: All PAX mosey and circle up in parking lot
COP: Postal on Q
SSH 10 IC
IW 15 IC
Tempo Merkins 10 IC
Flutter Kicks 15 IC
Tempo Squat 15 IC
Plank/Strech: with time to present some F3 Mission, core principles, and 3 F’s
SSH 10 IC
Merkins 10 IC
BBSU 15 IC
Tempo Squat 15 IC
LBAC Forward 15 IC, Backward 15 IC, OH Claps 15 IC, Cherry Pickers 15 IC, OH press 15 IC
SSH 20 IC
The Thang That Surely Happened:
Mosey to the football field adjacent to ball field and all PAX align on sideline
All PAX were directed to AMRAP for 10 min
AMRAP: 10 hand release Merkins, 10 Squats, 10 BBSU, followed by mosey across field and repeat, mosey back, rinse and repeat for 10 min
PAX partnered up
DORA Bear Crawl 1,2,3: like the standard Dora, teams were to perform 100 merkins, 200 BBSU, and 300 Squats. The usual mosey by 1 PAX is replaced with bearcrawl across and crawlbear back.
With 5 min remaining: All Pax circle again for Mary and stretching
Circle of Trust:
Exodus 15-
6“Your right hand, O Lord,
is glorious in power.
Your right hand, O Lord,
smashes the enemy.
7In the greatness of your majesty,
you overthrow those who rise against you.
You unleash your blazing fury;
it consumes them like straw.
8At the blast of your breath,
the waters piled up!
The surging waters stood straight like a wall;
in the heart of the sea the deep waters became hard.
Prayer
Thanks for allowing me to lead.
Announcements: Races coming up
Let’s train
Moleskin: F3 is more than a workout
It’s fellowship and faith aspect is huge
Get connected listen to podcast read freed to lead
Submitted by:
Postal
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