11 men showed on a bright sunny Saturday to Rapho. We also got an FNG that has been visiting Rapho on his own so he decided to join us. With a little convincing of course.

Warm Up

Arm circles IC

circle arms IC

grass pickers IC

monkey humpers IC

Micheal Phelps IC

Main 2 Events

1.
11s on the soccer field. Decided to only go half across the field since we been running like crazy Caterpillars lately.

one side we did hand release Merkins and on the opposite side we did plank jacks

run out and Nur back

2. slow moseyed over to the playground for second round.
Did five rounds of

-Pull ups

-Dips

-WW2s

-Merkins

i can’t remember the number of reps we did but it was alot. Double down wanted more so we did mre dips. Then some complaining about Merkins, so we did more!

slow moseyed back to the grass for some 12 minute MARY

American hammers IC

homer / Marge

flutter kicks 2 rounds IC

LBCs

pickle pointers IC

star Gazers.
Gave thanks to god for this wonderful day of leading and time with my F3 bros. Also thinking about One Shots MIL and the struggles to lift up to the lord and pray for the families of the Officers in York along with the family of the Messiah student this past week.

Thanks for following my lead. We enjoyed some coffeteria and conversing about how we gotta eat better, and meal prep😬😆

THE Juice out! 🍊🍊