Weather: 64, cool and breezy

PAX: DC, CheeseBall(Q)

5 Core Principals: 

  1. Always outside
  2. Open to all men
  3. Free
  4. Peer Led
  5. Ends in circle of trust

Disclaimer: F3, Holland park, fishers, not Cheeseball is responsible.  Modify if needed

Warm up:

Weed pickers, IC, 10
SSH, IC, 20
Imperial Walkers, IC, 10

Thang: 
Run the outskirt of the park with stops at 1/4’s for 3 exercises, totaling 60 reps in honor of Headlock’s birthday. 

  1. Squats – 30
  2. Merkins – 20
  3. Big boy sit ups – 10
  1. Curls (with rock) – 30
  2. Skull crushers (with rock) – 20
  3. Rock swings – 10
  1. Calf raises – 30
  2. Lunges (2=1) -20
  3. Big boys – 10
  1. Squats – 30
  2. Dry docks – 20
  3. Big boys – 10 (watch out for car)
  1. Squats – 30
  2. Merkins – 20
  3. Big boy sit ups – 10
  1. Over head press (with rock) – 30
  2. Skull crusher (rock) – 20
  3. Get ups (with rock) – 10
  1. Fibula raises (front calf) – 30
  2. Shoulder taps (2 is 1) – 20
  3. Big boy – 10
  1. squats – 30
  2. shoulder taps – 20
  3. Burpees – 10

Mary:
LBC, IC, 25
High plank arm/leg raises. IC – 10
Flutter kicks, IC, – 25

Recover recover

Moleskin- Great working out with DC this morning!  Neither of us liked the run very much, but who really ever does?  Good talks about Apple watches, front calves and almost getting hit by cars (F3 is not responsible).   

COT -More steady work for DC, something not behind desk. Prayers for YHC’s daughter emma, that she makes good decisions. 

Everyone should come out to Ground Zero!  We should have this AO packed!  Make sure to EH as many people as possible, especially western fishers. 

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