The scene:

64° clear skies, cool breeze – Best BootCamp Weather in months

QIC: Wee Man

PAX: Wee Man (Q), CDC, Pom Pom, Yogi, Spirit Fingers, Swiper, Bridesmaid

Disclaimer:

I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk / F3 is open to ALL men so MAN UP!

Warm-O-Rama

Little Arm Circles

            Forward x 10 4CT IC

            Backwards x 10 4CT IC

Imperial Walkers x 10 4CT IC

THE THANG

Frantic 21 – 15 – 9

• Burpees

• Thrusters with Cinder Blocks

• Merkins

• Flutter kicks – 4 Count

Lap around side parking lot after each round. All exercises 21 reps, then 15 reps, then 9 reps.

Landing Strip:

Line up at first light pole on side parking lot (Landing Strip)

Push cinder blocks on ground to light pole (25yds) – enjoy that smell and sound

25 Big Boy Sit-ups at light pole

Rinse and Repeat X4

Jumping Bears (Wildlife)

1:4 Jump Squat / Bear Crawl Combo

• EXAMPLE:

• Do 1 Jump Squat, then Bear Crawl 4 steps (example:count every time your right hand touches down as 1)

• Then 2 Jump Squats and Bear Crawl 8 steps

• Then 3 Jump Squats and Bear Crawl 12 steps

• Then 4 Jump Squats and Bear Crawl 16 steps….and so on until you finish with 15 Jump Squats and 60 steps

COT

BOM – YoGi

Moleskin:

Thank you for letting me lead you this morning brothers! Strong work!

Matthew 5:13-16

Salt and Light

13 “You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled underfoot.

14 “You are the light of the world. A town built on a hill cannot be hidden. 15 Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. 16 In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in Heaven.

Prayer Requests:

Pom Pom’s Aunt – Covid and coming off vent

Yogi’s CoWorkers family

Swiper’s dad biopsy

Spirit Finger : pray for peacemakers and healing of our nation

Public School returns this week

Wee Man Out!