Pastor C at the Hero Patriot

Warmarama

SSH IC X 15

Windmill IC x 15

Cotton Pickers IC x 15

Sun Gods IC x 10, reverse, x 10

We mosey to breezeway behind WCHS gym for ……

• “F3’D Field Day (divide Pax in two teams 1s and 2s)-Next man goes after sprint back BUT race is not complete until 5 mirkins done and whole team in plank position

• • Heat 1
    • 50 yd. dash- sprint back-mirkins (5)-plank-losers 5 more burpees
  • Heat 2
    • Bear crawl- mountain climber(5)-sprint back-mirkins (5)-plank-losers 5 more burpees
  • Heat 3
    • Strong Man-Teams line-up facing each other- 200 mirkins total as a team (one man does as many as he can while rest of pax does side straddle hops, once he checks out next man up first team to two hundred.
  • Heat 4
    • Side shuffle-standing squat (10) sprint back-mirkins (5)- plank-losers 5 more burpees
  • Heat 5
    • Leap frog (2 hims)-sprint back-mirkins (5)-plank-losers 5 more burpees
  • Heat 6
    • Hero Carry (2 hims) one there one back- plank-losers 5 more burpees
  • Heat 7
    • Standing Broad Jump-Sprint back-mirkins (5)-plank-losers 5 more burpees
  • Heat 8
    • Sprint there and back-5 mirkins-plank

• • Heat 9 (Lassie special)
    • Broad jump Burpees-

• • Heat 10 (Lassie special)
    • Crab walk stopping at every support pole doing 5 mirkins and increasing by 5 mirkins at each pole- total of 105 mirkins.

• Peoples Chair against wall with each man giving 10 count
• Balls to wall with each man giving 5 count
• Single leg Peoples Chair with each man giving 10 count, then switch legs for another 10 count

Circled up for M

• • LBC-Cadence
  • American Hammer – Cadence
  • Box cutters-Cadence
  • Windshield Wiper – Cadence

Announcements/Name-o-rama

Excellent work this morning, Pax!!

Shroom took the Pax out with a word of prayer.   

Thank you guys for the opportunity to lead today.  It’s an honor and a pleasure.

Pastor C…