F3 July 13, 2020 Get High!!!
Proper Cadence Sequence
* “The next exercise is…” [pause] “Side Straddle Hop!” (or name of other exercise)
* “Starting Position…” [pause] “Move!”
* “In Cadence…” [pause] “Exercise!” (begin count 1..2..3)
– SSH 10
– Michael Phelps 10
– Little baby arm circles (forward) 10
– Little baby arm circles (backwards) 10
– The reacher 10
– High knees 10
– Butt kicks 10
Run from the flag pole up the stairs to the right, down the stairs the the pool fence and back through the tunnel 10 squats. Repeat loop 9 squats, repeat 8 squats, repeat 7 squats, etc, to 0.
Mosey to the Station landing field and complete Push-up Sally and Squat Sally.
25 Big Boy Sit-ups
25 Hello Dolly
25 second plank
Mosey to the fence for 30 seconds balls to the wall.
Mosey to the COT.
ANNOUNCEMENTS – Welcome Chalupa (FNG)
PRAYER REQUEST – Improved health for Saigon Sam, Bloomer and Wasted.
PRAYER – I come before you, O Lord. As the sun rises, may your hope rise up in me. As the birds sing, let your love flow out of me. As the light floods into this new day, may your joy shine through me. I come before you, O Lord And drink in this moment of peace, That I may carry something of your hope, love, and joy today in my heart. Amen.