Keep Brandon’s Friends and Family in your Prayers
PAX of 27 at Paradise City
@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR
½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up
½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers
The Workout:
Partner up.
Partner 1 – Lunges
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Bear Crawl
Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins
Swap/Repeat
Partner 1 – Duck Walks
Partner 2 – Run to steps, climb them and perform 10 Burpees
Swap/Repeat
Partner 1 – Crab Walk
Partner 2 – Run to steps, climb them and perform 25 LBC’s
Mary:
x 10 Good Mornings
x 10 Windmills
Legs crossover into a stretch
x 10 WWII’s
x 10 each leg cross over sit-ups
COT
Ruck Friday night. ~14 miles. See Midget for details.
Thursday – Kenny’s Grave starting back up. Banana Seat has the Q
July 28th @ Ting Park – F3 group going to a baseball game. See Forceps for details
PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.
John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”
