Reliably Core

AO: The Wreck

When: 2024-08-19

QIC: Juul

PAX (17): aflac, Blue, Bobber, Cliff - Chris Noto, corky, Dangle, defcon2, Matt Shields-Norm, Missionary, Moonshine, Mountain Mama, Password 123, Rooney- timlonergan, Scurvy, Yankee, Niece

Preamble:

Mind was 10 mins behind the body this morning. Slow start to a reliable Friday but we quickly got back on track.

Warm-O-Rama:

Mosy back to the field lot for some warmups:
  • 25 SSH
  • 10 Windmills
  • Forward and backward arm circles
  • Michael Phelp's
Grab a medium coupon and head over to the field.

The Thang:

Starting on the baseline, do the exercises every 10 yards, overhead carrying the coupon between lines, and then hopping sideways back from the 100 to the 0, alternating sides every 10 yards:
  • 10 alpha-count hammers every 10 yards
  • 1 v-up at the 10, 2 v-up's at the 20, etc.
  • 10 chest press while flutter-kicking, every 10 yards
  • 10 LBC's with the coupon
Mosy back to the flag

COT:

Thankful to lead you guys this morning, even though it's a tough season for me. Our health is a gift and F3 is the chance to be a good steward of what the Lord has given us. SYITG!

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