F3 Sheepdog 7/13/18

Pax of 7 this morning.

Warmup

Light warm up lap

Loosen up; head to toe

Fozio Arm Circles

Michael Phelps

Side straddle hop

Merkins

Step ups w/ high knees

Dips

The Thang

2 punch combo

Front kick

Military merkins

Basic outside block

Lunges & Derkins

Wrist locks 

Mary

Low slow flutter

COT

Count and Name o Rama 

Announcementst

Thought: Finding balance… PAX where challenge this week to create a list of everything that they do for work and everything they do for personal. Allocate time to each item. Is your life in balance? If not what will you do to address that. Be careful that your family is not getting the leftovers. 

Prayers