SOUTHWOOD – 2017 Comes to an End

QIC
Little Debbie

PAX
Sleepy, AOL, VISA, El Jefe, Rocks, Rocky Balboa

It was a cold 41 degrees as 7 men felt the need to close Southwood’s first year strong. The Flag was planted and so the day began.

LORD’s PRAYER

ROLL CALL
 
WARM UP
Runner’s Stretch
Squat
Side Straddle Hop
Plank Jacks
 
JOG TO PLAYGROUND

DERKIN DIP CRUNCHES
20 Derkins /   5 Dips / 25 Crunches
15 Derkins / 10 Dips / 25 Crunches
10 Derkins / 15 Dips / 25 Crunches
5  Derkins / 20 Dips / 25 Crunches

JOG TO FIELD
 
FOUR CORNERS
1^st Corner – Air Squats / Air Jumps
Start with 5 reps and add 5 each round

2^nd Corner – Crunches / Freddie Mercuries
Start with 10 reps and add 5 each round

3^rd Corner – Burpees / Man Makers
Start with 5 reps and add 1 each round

4^th Corner – Flutter Kicks / Leg Raises
Start with 5 reps and add 1 each round

Long Legs (100 yards) – Jog

Short Legs (50 yards)
1 – Bear Crawl / Run
2 – Crab Crawl / Run
3 – Buddy Carry / Run
4 – Switch Buddy / Run
5 – Wheel Barrow / Run
6 – Switch Barrow / Run
7 – Karaoke facing in
8 – Karaoke facing In

COT
Several men mentioned that finding F3 was their highlight of 2017 and looked forward to 2018. None of us could do this on our own and appreciate the man next to us each gloomy morning.
 
PRAYER
 
PLEDGE