YHC arrived on this warm and humid morning . The value/theme of the day is Loyalty. Loyalty is not a word, it’s a lifestyle. With that said and all disclaimers covered, the F1 portion of F3 commenced.
15 SSH IC, Mosey-Parking Lot, 10 Michael Phelps IC, 10 Reacher IC, 20 Tempo Merkins IC, 20 LBCs OYO
Mosey to Baseball Field
(1) Bear Crawl Circle- (a) PAX performed SSH OYO in a circle while each man bear crawled the interior; (b) PAX performed Squats OYO while each man lunged the interior; (c) PAX planked while each man ran around outside of circle.
(2) Karaoke to light pole- 10 Monkey Humpers; Karaoke to light pole – 10 pickle pounders.
(3) 4 Cones, 4 Rounds. Each cone had 4 exercises listed. Round 1 required completing the first exercise listed at each cone. Round 2 required completing the second exercise listed at each cone. Etc… Movement to next cone was forward mosey.
Cone 1: 10 Burpees, 8 Burpees, 6 Burpees, 4 Burpees
Cone 2: 40 LBCs, 40 LBCs, 20 Big Boys, 20 Big Boys
Cone 3: 30 Merkins, 30 Wide Merkins, 20 Diamond Merkins, 15 Hand Release Merkins
Cone 4: 40 Squats, 30 Bobby Hurleys, 20 Squats, 20 Monkey Humpers
(4) Mosey to Bleachers- 5 sets of 10 dips. After each set, run to light pole and back (approx. 50 yards)
COT- Announcements: Badlands birthday this Saturday at Poseidon. Happy Hour next Thursday. Prayer requests received. YHC closed session in prayer for the recently passed, grieving families, toxic work environments.
Proverbs 21:21- “He who pursues righteousness and loyalty finds life, righteousness and honor.”