F3 – 11/06/21 Workout

Warm U

· Grass Pickers

· Arm circles and Circle Arms

· Low Slow Merkins

· Money Humpers

· Mosey to basketball courts

The Drill

· Suicides

o Normal suicide – sprint (start at baseline, sprint to FT line and back, sprint to halfcourt and back, sprint to opposite FT line and back, sprint to opposite baseline and back), touch each line.

o Shuffle Merkin suicide – 10 Merkins at each turn (40 total)

o ½ sprint ½ backpedal/Werkin suicide – 10 Werkins at each turn (40 total)

o Broad jump/Diamond Merkin suicide – 10 Diamon Merkins at each turn (40 total)

– 1 min plank

o Sprint Burpee suicide – 10 Burpees at each turn (40 total)

– LBC's and Flutter Kicks

o All-Merkin’ suicide – 20 Merkins at 1st turn, 20 Diamond Merkins at 2nd, 20 Werkins at 3rd, 20 SpiderMerkins at 4th

Burpee Basketball

o 3 teams

§ Team not on court does 10 burpees and holds plank position until a team is scored on and swaps places with that team. Team that scores stays on

· Mosey back to flag

Mary

· Stretching

Prayers:

– Continue to pray for Inspectors family members (Tim and lift up Bev)

– Hostage situation in Haiti

– Baymax family members for healing

– Veterans, that they will find a sense of purpose and hope grounded in Jesus Christ. And that we will remember to reach out to those we know

It felt colder than I was expecting but in retrospect I guess all that frigid air in the lungs was good? Haha. Hopefully we can play basketball again when the ball will bounce! That was some great looking basketball. Too bad no scouts were there…