WARMARAMA: 1 burpee oyo (on your own), side straddle hops 20 cadence, 1 burpee oyo, thru the tunnel 20 cadence, 1 burpee oyo, bat wings 10 cadence each (arm circles forward/backwards, steel claps, overhead claps), 1 burpee oyo, squats 10 cadence, 1 burpee oyo, Imperial Walkers 10 cadence, mosey to the ocean and back
THE THANG: It’s July 4th so we enjoyed four sets of 10 minute AMRAPS with four exercises in each set.
Set One
4 burpees
8 merkins
12 Bonnie Blairs
16 American Hammers 4-count
Run to the ocean and back
Rinse and repeat
Set Two
4 body count burpees
8 hand-release merkins
12 jump squats
16 LBCs 4-count
Run to the ocean and back
Rinse and repeat
Set Three
4 prison cell burpees
8 Carolina dry docks
12 Side-stradle hops 4 count
16 big boys
Run to the ocean and back
Rinse and repeat
Set Four
4 Superman burpees
8 merkins
12 mountain climbers
16 American Hammers 4-count
Run to the ocean and back
Rinse and repeat
Five minutes of ab exercises, dealer’s choice
725 burpees recorded for the F3 Chattanooga Burpee Challenge.
CIRCLE OF TRUST:
Countarama
Namearama
Funny Car shared the testimony by Chinese Downhill at a Coffeeteria in F3 Cape Fear he attended a few weeks ago. Chinese Downhill talked about how his F3 brothers in Raleigh and Wilmington have provided support to him and his wife after the passing of their oldest son last year who had recently graduated from NC State and started his first job.
Prayer
Announcement: If you want to be on the Colonial 200 team sign-up on the Colonial 200 website and make a payment to Dreamliner. Lawn Boy has sent several emails with the details.
Happy July 4th ❤️