7 of Diamonds

Into

disclaimer

Pledge

Warm up- plank while discussing 5 core principles, SSH. cotton pickers, arm burners

Work out-

Round 1-   7 burpees at first, second , and third base,  30 sec recovery at home plate

Round 2-   14 Merkins at each base and a 30 second recovery at home

Round 3-  21 WWI sit ups each base,  30 sec recovery at home

Round 4-  28 Flutter kicks ( 4 count) each base, and 30 sec recovery

next were three sets of wall squats and hold.  30 sec,  45 sec, and 1 minute

Indian run

gathered around and finished up with a few WWI to wrap things up

COT

Prayers-

unspoken, safe travel and running for Jockey and the Go ruck travelers this weekend, Chestnut friend battling Covid, Scrappy’s church guest who accept the lord this past week

Announcements- wednesday run group and Ruck groups

Picture at shovel flag!

• we also had Green thumb and Woodie back with us today!