6 pax beat the fartsack for the early Rapho beatdown. We assembled in a circle in the parking lot

Warm up

21’s-we were successful on the first round!

Imperial Walkers IC

Windmills IC

Burpees due to the excessive mumble chatter

Low Slow Squats IC

Hillbillies IC

High plank-went over the 5 core principles of F3

Left side plank

Right side plank

Mosey to pavilion and back

The Thang

Round 1:

Big boy sit up x21

Plank jacks x21

Mountain Climbers IC x21

Low plank-count off in a circle to 21

Mosey to pavilion and back…pick up the 6 (always)

Round 2:

WWII x21

American Hammers x21 on each side

Shoulder Taps IC x15

Burpees x6 to make 21 w/shoulder taps

Left plank-count off in a circle to 21

Right plank-count off in a circle to 21

Mosey to pavilion and back…always pick up the 6

Round 3:

Flutter Kicks IC x21

Heel touches x21 on each side

High plank-count off in a circle to 21

Round 4 with Cindy:

Ground to shoulder x21

American hammers x21-single count

OH sit ups x21

Bear hug carry to pavilion and back

2 lap mosey around parking lot…picking up the 6

Mary 

3 minute star gazer session, focusing on deep breaths and bringing the heart rate down

COT

Announcements:

CSAUP Aug 15: assemble your team or join a team

Other events coming up in September

Barn Door hosting get together next Friday, 7/31

Prayer requests:

Pax with families health concerns

Cat heading to NM backpacking; peace for sons health concerns

Thank you guys for showing up this morning and for all the encouragement today and since joining F3 Lanco in March!
While on vacation last week, I read through Freed to Lead. If you haven’t read it, I recommend it