Warm up:Warm up:Warm up:Warm up:

Shoulder rolls (10 ic)

Arm Circles (10 ic)

Circle Arms (10 ic)

Seal Claps (10 ic)

Split stretches ( right, center, left, center) (10 ic)

Indian Run to shed- get 2 bricks

The Thang:

T-drills (markers are placed in the form of a T. T-drills are great for agility and speed training.

Round 1: 5 burpees, run “T” drill…up to center, shuffle right, shuffle left, shuffle to center, nur to start. 5 more burpees (PAX at start hold Al Gore)

Round 1:5 burpees, run “T” drill…up to center, shuffle right, shuffle left, shuffle to center, nur to start. 5 more burpees (PAX at start hold Al Gore)s, run “T” drill…up to center, shuffle right, shuffle left, shuffle to center, nur to start. 5 more burpees (PAX at start hold Al Gore)

Round 2: 10 brick curls – run “T” drill (same as Round 1 but carry bricks). PAX at start do squats.

Round 3: 10 WW2’s. Carioca  (no bricks). PAX at start SSH

Round 4: Set bricks up about 2 feet apart. Side step over each one with each foot touching down between each set of bricks. When past the bricks, sprint to center, repeat like step one. When return to bricks after nur, side step back to start. PAX at start do leg raises.

Round 5: Jungle Boi squats over bricks. Continue like rounds 1 and 4 after last set of bricks reached. PAX at start flutter kicks.

Round 6: Bricks in diagonal about 10 feet apart. Bear crawl around bricks, to top of “T”, crawl bear back around bricks. PAX at start do Squats

Put bricks away and moseyed to playground. Use “Pull up bar” by doing monkey bar fashion to get from one side to the other. Every 2 “hand walks” equals a pull up. Tag up on green handle on other side. Repeat.

Thanks for coming out and celebrating Mr. T's 48th.

Lots of prayer requests and needs. God's knows each one so lift up the F3 PAX in your prayers.