Number of Pax: 13
Pax Names: Abacus, Boogalo, Cake, Cobbler, Crane, Dreamliner, French Press, Funny Car, Ice Cream, Moneyball, SpaceMonkey, SubMac, Traeger,
Number of FNGS: 0
QIC: French Press
Conditions – 70 deg and sunny
70 deg and sunny
F3 & Covid Disclosures
Joint Mobility drills
Pendulum swings (finkle___?) x 10 ea leg
Lunge twists (French Twists?) x 10 ea side
Batwings (10 x: fwd arm circle, back arm circle, hand flip side, hand flip fwd, overhead clap, seal clap, goal posts)
1 Lap around the field, finish in pairs
Partners alternate 4 sets of: 10 x Merkin, 10 x Squats, 10 x leg kickbacks ea side w/ rest in between. Then, run another lap around the field.
Partners alternate 6 sets of: 10 x CDD, 10 x Jump Squats, 10 x fire hydrants ea side w/ rest in between. Then, run another lap around the field.
40m course, Leader performs backward exercise, Pax on line try to catch up doing forward exercise, sprint to end of course and plank. Mosey back to start as a group. Pax rotate leading each rep.
10 min. of French Rotisserie (multiple plank positions, hold 30 sec w/ optional 10 sec break in between poses)
Finish with some Broga – ran out of time before down dog.
1 Kings 19:11-13, God often speaks through a still, quiet voice. Challenge to us is separating out that calming peace from the noise in our daily lives.
- Upcoming 2nd F lunch in Hampton. YHC forgot what date was passed (last Friday of the month?) Moneyball has the details.
- Registration open for GTE 35, The Capital: https://growruck.com/event/gte-35/