7:00  NJ   LEO  

• NOT PROFESSIONAL
• Listen to Body & Modify

Warm-ups:

1. Jump Jacks
2. Side-to-Side (9-6-3-12, rev)
3. Pushups
4. Squats
5. Arm Rotations

From Tee Box to each Green

• HIMs with Dumbbells walk backwards to Green.
• HIMs w/Out DB sprint from Tee Box to Green, back, & down again.
• All PAX surrounding the Green.
• Tabata 40 sec Work, 20 sec Rest x 4 at each hole, with “Good” Music.

Hole 1

• Dumbbellers: Straight Curls
• Non-Dumbbellers: Oblique Planks Lt/Rt

Hole 2

• DB: Squat w/ Press
• N-DB: Sumo Squats

Hole 3

• DB: Combo Curls Hammer/Straight
• N-DB: Supermans w/ Rolls Lt/Rt

Hole 4

• DB: Straight Curls
• N-DB: WWI, Roll Lt/Rt

Hole 5

• DB: Squat Press
• N-DB: Table Kicks

Hole 6

• DB: Combo Curls H/S
• N-DB: Jump Slaloms

Hole 7

• DB: Straight Curls
• N-DB: Pushups w/ Kick outs

Hole 8

• Did Not Finish (DNF)

Hole 9

• DNF

8:00  COT

• Count-Aroma
• Name-Aroma w/ Video
• Prayer Request & Praises:

Praise that we do have Easter: Jesus’s Sacrifice for us and His Resurrection.

Continued Prayers: Fire Ant & Sissy Bar’s M, family, friends & medical staff.

• Announcements: AOs the coming week.

An honor to Q and be with my F3 brothers.

Respectfully, LEO – Nelson Johnson