Warmup

Grasspickers, Abe Vigoda, Low Slow Squats, Big Arm Circles & reverse, wonder bras, 21’s (2x)

Rifle carry CB to cones.

– CB Clean and press (x20), CPR (x20), HRMCPR (x10)

– Mosey to hill for 5 sprints up and down, mosey back to cones

– Triple 7’s (7 reps of wide Merkins, standard Merkins, diamond Merkins), 30 CB shrugs. Repeat for 3 rounds

– Murder bunny 15 yards to cones, 1 Multi Merkin, reverse murder bunny back = 1 count. All PAX to combine for 50 count in honor of Door Dash’s big 5-0 birthday!

– Rifle carry back to flag

Mary

– Flutter kick medley, 25 IC pickle pointers, some stretching

COT

A great morning to gather with this group of men and enjoy a workout and wish Door Dash a happy birthday! RESPECT! Prayers for Swanson and family, Door Dash and M, Samba’s job offer/opportunity, and that we will embrace the calling God has for us to be the husbands, fathers, brothers, friends, etc. that honor Him and serve others. Praise for Red Card making his soccer team and getting something good back from GCU. And praise for God leading Door Dash to our F3 group and the growth he’s seen and friendship we’ve experienced as a result.

Eph. 5:20