A Blast of Sarasota Cold Front
70° and Crisp, cool breeze
5 Pax for the 5 Core Principles
Mozzi & Warm Up
Mozzi included High Knees, Keriokies
SSH, Windmills, Stretches, Strawberry pickers
Down to Business…
*** Disclaimer, Since todays Pax wasn’t present for Aquaman’s VQ, I thought I’d share the wealth to those today. Thanks Aquaman
1st Round- 20 each: w/ wood in hand…
Lunge w/ a Twist, Kayakers, Diamond Merkins
Run: to end of parking lot (unlike Aquaman’s long run, this is a short run, Lancelot: ” enough w/ this running crap stuff”
2nd Round – Repeat 1 st Round, than to 2nd Round
20 Each: Squats, Calf Raises, Peter Parker Merkins ( Had to go to P.P’s Web site to see how he did it)
Run
3rd Round – Repeat 1 st & 2nd Round than to 3rd Round
20 Each: Reverse Lunges w/ wood over head, Over head Claps, Baby Cobras
Run
4thd Round – Repeat Previous Rounds than to 4th Round
20 Each: Imperial Walkers, LBCs, Scissor kicks
Non- beatdown related Message:
Prayers, whether big or small, will be answered. I sometimes debate if I should pray for something, to me, may be insignificant to those around me, who may have much larger needs. It doesn’t matter, God will be there for you, you just have to reach out to him.
COT- top of the 6th hour
Upcoming races, Boo Run, Care 2 Tri, Savage, St Pete Run Fest
Salvation Army Christmas Party : Dec 12th, Need Q
A stranger asked us for monetary help, so we prayed for/with him for his needs and spiritual growth
Prayers for Papa Smurf, Snapshot, First Responders, Military, and those Fellow F3 Brothers challenged w/ their own battles in life.
as Always, I love the fellowship with you guys, and honored to start the day by leading you this work out. Blessing to you and have a Great day! – Lancelot
