October 6th, 2018 By 4wide

6 Pax including 2 Passport members conquered your typical hot and humid fall morning and also tried a little BROGA at the end. Read all about it:

Disclaimer

Mosey to the office park and around the building

Warmarama
SSH x 20 IC
Cotton Pickers x 10 IC
IST x 20 IC
Arm circles – forward starting small circles and gradually getting bigger – flapjack

Mosey to side of office parking lot closest to Popular Tent

Deconstructed Burpees
4 Cones set up 15 yards apart
Run to 1st cone (5 squats) then run back to start
Run to 1st cone (5 squats) then run to 2nd cone (5 Stump humpers) Then run back to start
Run to 1st cone (5 squats) then run to 2nd cone (5 Stump humpers) Then run to 3rd cone (5 merkins) then run back to start
Run to 1st cone (5 squats) then run to 2nd cone (5 Stump humpers) Then run to 3rd cone (5 merkins) then run to 4th cone (5 burpees) then run back to start – plank until all pax is done.
Repeato x 2

Mosey back to park and to shelter
Picnic Table Step up x 20 total (10 each leg)
Picnic Table sit ups x 20 IC
Repeato x 2

Gentlemen’s mosey to swings
Partner up
Merkins w/ leg tuck on swing (Legs resting on swing seat) while partner (timer) runs to jungle gym and do 5 pull ups
Swap
Repeato x 2

Swing rows while partner (timer) does 20 alternating lunges
Repeato x 2

Mosey to tennis courts
BROGA!! BROGA!! BROGA!!
Sun Salutation Sequence x 3
Crecent Pose Sequence x 3
Figure 4 Series x 3

Mary
LBC x 20 IC
Pretzel Crunch x 20 IC – flapjack
RBC x 20 IC
Plank – 1 min

Announcements
Last day to sign up for the F3 Charlotte 49er game

Prayer Request
Prayers to our fallen F3 brother and his family in Atlanta regions
Prayers to Moolah and his family for the loss of his mother.
Prayer to Booter on continued healing

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