60F and Clear
Special Welcome to our returning NC downrange guest “Goat” from F3 CapeFear!
Warmup: Mosey with dynamic stretching including butt kickers, high knees, karaoke, walking lunges, toy soldiers, then circle up for SSH, air squats, jump rope, and leg swings.
60 secs each exercise with 15 rest in between
Jump Squats, Jump Lunges, Triple pulse jump squats, Triple pulse lunges
Round 2. Spider Squats, Lateral Line Hops, Squat Jacks, Vertical Line hops
Skater lunges, Runner lunge (left), Runner lunge (right), Half Burpee (with jump)
Quick water break
30 secs each exercise
Lateral jump knee tuck, Salsa dip jacks, Squats holds, Sprinters
30 secs each exercise: Lateral jump knee tuck, Salsa dip jacks, Squats holds, Sprinters
50 Squat Jumps
Static Sumo squat stretch, Monkey stretch, Forward lunge stretch (each leg), Plank Calve stretch (each leg), Evander Holyfield (each arm), One minute plank
GrowRuck training with Mr, Clean 4/10 at 5:15am Rye Preserve
Sign up for our GrowRuck event which is on May 14,15,16th
Sign up for the Gator Run
Thanks to Goat for returning to the Harbour in the gloom while visiting his daughter.
For F3 Goat’s daughter that she adjusts to her new situation in a new town in a COVID isolated world, that she keeps from being lonely knowing that God is always there.
“I tell you that everyone will have to give an account on the day of judgement for every empty word they have spoken. For by your words you will be acquitted, and by your words you will be condemned.”
The Word of the Lord.