3 of New Kents eldest PAX members emerged from the gloom for a Beaver wood chewing! We took the basketball court on its officially finished F3 maiden voyage! Did we have a tardy newcomer? Nope, just a lady going for a stroll(instant disqualifier!). Here’s what she and the guy chipping golf balls witnessed. ⛳️
Mosey to the fresh 🏀 court for Warmarama!
- Helicopters
- Cherry Pickers
- Imperial Walkers
- SSH’s
- Wilson &Fudds Wife into Runner Stretch
- Various Leg Stretches
- Plank up – preform a 360 plank rotation clockwise then counter clockwise. Repeat but every 2 steps with the hands do a 2 ct. shoulder tap.
Remain on the new court for 11’s
- Mike Tysons
- run the length of the court
- Wojo Squats
Mosey to the pickup truck and pull out a few coupons and march to center ⚽️ / 🏈 field.
6 Pointers – using the coupon, perform 6 each of the following: -decline, standard and incline merkins (talk about a burner!) venture out by running to each corner and center field sidelines to perform 6 ball dippers(hard way)
Perform another set but perform Coupon Curls at center field and variety of core exercises at each 6 points.
Perform a 3rd set with a bit of difference – Perform 7 Coupon Curls + Shoulder Press. Run out to the point and back, perform WWIII’s when returning. Repeat until out of time.
Freddie Burner to the 5 Core Principles and The F3 Mission. The mission had us burning out
CoT – Announcements – Family & Friends Ruck & 🍕 next Sunday at 4 – Bottoms Up Pizza in Richmond.
Prayer Requests –
•Prayers for healing to Commandos friend, 41 years of age has an abscess on his upper leg..
•Prayers for Bam Bam and his wife, we missed you today, we hope you’re doing well brother.
Commando closed us out in prayer.
”He is not here: for he has risen, as he said.” Mt 28:6