We welcomed our newest FNG (Hercules) and our returning guest Pope to NBP for a great Friday workout.
We started off with our core principles and our disclaimer and headed off for a couple of loops around the parking lot bridges.
Circled up and did some strawberry pickers, windmills and SSH’s to get or legs ready for some stair climbing.
Jogged over to the Finishing Line Stairs for some exercises.
Headed up stairs
20 Merkins on each level (120 total)
All the way down
20 Merkins on bottom (plank and wait)
Run all the way to top
20 Moroccan Night Clubs on each level all the way down (plank and wait) (120 total)
Headed up stairs
20 Shoulder Taps on each level (120 total)
All the way down
20 Shoulder Taps on bottom (plank and wait)
Run all the way to top
20 Small circles forward and backwards on each level all the way down (plank and wait). (240 total)
Using the parking lot next to the tower we did a round of 7 with LBC’s and SSH’s.
Headed back to starting point we did a round of Mary with
Flutters, Leg Raises and Pope’s going away present he requested 10 Burpees.
Praise were discussed on how much better shape we are in since joining LWR F3.
Prayers were requested for Snipers neighbor who is not doing well and that he may pass peacefully.