Sandbag Friday

Warm up

The sandbag weary 5 started w a lap that included … skips, mers,karaoke, but kicks and high knees.

Then we circled up for some pre-gloom pain to get ready for Sniper Hill! SShops,windmills,lbcs,mercs w 2 sec pause at bottom,upper body stretches and finally bad back stretches.  time for some sand bags and the hill!

The Thang…

We partnered up at the bottom of the hill and split the work up with 100 burpees, 200 mercs, 300 lbc and 100 air squats. While one partner was knawing away at the exercise the other partner carried a sand bag up Sniper hill and did 10 air squats and rotated w back peddling up the hill.  We all want to dunk a basketball so we also did 2 sets of calf raises  10 Reg, 10 out, 10 in for a total of 60???!

Announcements, Prayers and Praises.

Bayside Church men’s night tonight. F3 will be there in force!

Don’t forget F3 LWR tomorrow is moved to Adventure park! NOT Greenbrook park!!!

“ We make a living by what we get, but we make a life by what we give!”

Franklin, Maxine Watson’s Dad, and Pax family and friends.