Thunder

DATE: 2022-12-27
AO: Star
Q: Markup
PAX: Belding, Ground Up, Hot Lips, Sparkles
FNGs: None
COUNT: 6
WARMUP: SSH, IST, ATT, Windmill x15
THE THANG:
6 cones – 1 to 5 per exercise
-Step-ups and Wall Jumps x10
-Thunderstruck – Plank Jacks and Merkins
Mosey to rock pile
-Wood-chopper, American Hammer, Squat Thruster x10
-Squat and hold, Overhead Press
-Calf Raises
-Wall Sits with Muhammad and Ali and Joe Fraziers
MARY: Round Robin
ANNOUNCEMENTS: NYD running and prayer requests
COT: 2 Corinthians 3:17 – “Now the Lord is the Spirit, and where the Spirit of the Lord is, there is freedom.”

Find peace and freedom in God. The men of F3 are always available too.