I Take Two Steps Forward

COP

• Mosey  to the front of the school
• Side Straddle Hop x 25
• Potato Pickers X 20
• Mountain Climbers X 25

The Thang

• Two Speed Bumps Forward, One Speed Bump Back
  • Mosey to the speed bumps
  • Start with 20 squats
  • Run two speed bumps forward and do 10 merkins
  • Run backward one speed bump and do 20 squats.
  • Repeat till you finish all the speed bumps
  • Speed demon’s fall back to the 6 and help finish out with the group
• The Curl and Squat Serpent
  • Mosey back to the first speed bump
  • Select a running rock
  • Run to each speed bump alternating between 20 curls and 10 squats with the rocks
  • Finish back at the first speed bump- 12 in total
• Mosey to the blue hand rails
  • Bear Crawl to the steps and do calf raises up the stairs
  • Run back to the beginning

COT

I was glad to survive the workout without crippling myself after having back issues the night before.  I appreciate the willingness of MoneyBall to show up in case we had to substi-Q again.

Announcements

• 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM.  Currently studying the book of John.  No preparation necessary.  Just come, learn and discuss.
• Church on the Street August 5th- The group will figure out how to clown car to the event
• Pray for Moneyball and his family as they enter into the foster to adopt process.
• Prey Damascus stay injury free during his next Spartan Race