Q: ER
PAX: Back Draft
FNGs: None
COUNT: 2
WARMUP:
– Willie Mays
– Bearhugs
– Daisy Pickers
THE THANG:
DORA – 123
P1:
50- Goblet Squats
100- Overhead Press
150- Curls
P2: Sprint to Cones, Bernie Back
Pyramid
3 rounds
10- Bob Hurley
10-Hand-release Merkin (removed after rd 1)
10- Bonnie Blair’s (Hard-way)
10- Carolina DryDock (removed after rd 2)
Run (concrete pad to retention pond & back)
After each Round:
Pax eliminate 1 exercise but add 10 reps to each exercise (+200m to the run) after each round
Iron Pax Week 1(modified)
4-corners
Bear Crawl from cone 1 to 2 (10 Air Squats)
Bear crawl Left cone 2 to 3 (10 Merkins)
Crawl Bear cone 3 to 4 (10 Big Boy Sit-ups)
Bear Crawl Right 4 to 1 (10 Burpee)
MARY:
50 LBC
50 Freddie Mercurys
ANNOUNCEMENTS:
– Convergence Weekend
COT:
– Prayer for additional men enjoying the street. Prayed for those who were not here this morning.
– We shouldn’t be discouraged when we share the gospel to those who need it and they decide not to respond. They are not rejecting us yet Christ.
In the same light, we should not be discouraged when people do not accept our invitation to join F3. It is not a direct reflection against us if they choose not to respond.