Backblast! 7 of Diamonds
DATE: 2023-08-07
AO: #ao_lightningrod
Q: @Rip
PAX: @Goon @Red Curry , Sketch, Winger
FNGs: None
COUNT: 5
WARMUP:
Side Straddle Hop
Don Quixote’s
Hillbillies
Arm circles
Arm stretches
THE THANG:
7 of diamonds
Performed on a large diamond (i.e. a square); we use the football field at the goal line; 40 yard line; cross to the other side; back to goal and back across . For the first round, do 7 reps of an exercise. First exercise are 7 Mirkens with a mosey (or sprint) in between corners. Second corner-air swats; third corner Mountain Climbers; fourth corner Lunges. Each round, increase by 7 reps each round. Round 2, 14 count. Round 3, 21. Round 4, 28. Then go back down.
MARY:
LBCs
Flutter kicks
Bridges
COT:
Leadership can be lonely-from LOTR: when the elf queen tells Frodo that a ring bearer is alone. We are fortunate to be together as F3 men – let’s not lose the fellowship of what has brought us together, but don’t forget as leaders we are alone by taking responsibility for our lives, families, and community.
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