THE SCENE: Georgeous breezy 78 5:30 degrees.
F3 WELCOME & DISCLAIMER
No new FNGs (Welcome Bueler)
5 reps of Side straddle hops, merkins, burpies, side-to-side, forward lunges.
Mosey to Wall while warming up. During mosey 10 baby arm circles, 10 merkins, 10 burpies, 10 side-straddle hops, 10 forward lunges.
Gorbechev, TEAR DOWN THAT WALL!:
Summary: Loop around the big wall (with hill), building 4 small walls of cmus along the way with exercises to move the cmus. Each HIM starts with 7 cmus – stack them into a wall at starting gate. (We had 9 HIMS so 63 cmus)
For each wall move there is a digger and stacker to help feed the brick moving chain gang – so they can stay in position. The digger feeds the train/conveyor exercise belt with bricks. The stacker takes the bricks that come out the other side and stacks them at the next exercise starting point 40 feet away.
First Exercise to move the cmus 40 feet by doing the Plank Shuffle lined up in a train (side by side).
Second Exercise: Big Boy Chain gang (pull over block, sit-up, drop block at your feet for next guy).
Third Exercise: Lunge the blocks to the end of the big wall – No digger or stacker. Can take more than one cmu with you.
Fourth Exercise: Bernie walk ALL the cmus up to the top of the hill.
Five Exercise: 2 block burpies at top of hill.
Sixth Exercise: Carry blocks forward walk back to original location.
Seventh Exercise: Speed dis-assemble wall back to it’s original spot.
Mosey back to beginning with 5 intermittent 50 yard sprints and merkins, and burpies.
10 Box cutters
COUNT-OFF & NAME-O-RAMA
9 HIMS, Booster, Bueler, Pink Eye, Rocket, Snaggletooth, Trolley, Waxjob, Stye, Speedo
CIRCLE OF TRUST/BOM:
Galations 6 Message: 1-3 Live creatively, friends. If someone falls into sin, forgivingly restore him, saving your critical comments for yourself. You might be needing forgiveness before the day’s out. Stoop down and reach out to those who are oppressed. Share their burdens, and so complete Christ’s law. If you think you are too good for that, you are badly deceived.
Happy Belated Fathers day!