Be Free

Posted on Posted in Backblasts
  • When: 8/23/2021
  • QIC: Dollar Bill
  • The PAX: Full Monty, Sofa, Gizzard, Shirley, Flo, Tackleberry, Prunetang, Terminator, GNC, Mulligan, Deuce

11 PAX joined QIC on this hot and humid morning.   Be Free was the theme of the day.

Warm-O-Rama:

10 SSH IC, 10 MP OYO, 10 Reacher IC, Limp Member, Left/Right Arm Stretches, 5 Peter Parkers, 15 Mountain Climbers IC

THANG

(1) 1 Burpee run 50 Yards, 2 Burpees run 50 yards, 3 Burpees ….. Finish at 7 Burpees

(2) 1 Squat run 50 yards, 2 Squats run 50 yards …. Finish at 11 Squats

(3) 1 Merkin run 50 yards…. Finish at 15 Merkins

(4) Max Reps for 5 Minutes: 10 Dips, 20 LBCs for 3 rounds, run 25 yards, rinse and repeat for 5 minutes.

(5) 5 Minute FRBL-  QIC calls PAX to run forward, right, back, left (1 Burpee on “DOWN”)

COT- Announcements.  Prayer requests received and offered. QIC encouraged PAX to recognize freedom and to “Be Free” in an appropriate and responsible manner.

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