GOOOOOOOOOOOOOAAAAAAAAAAAALLLLLLLLLLL!!!!!!!!!!
Warm-up
- Brief discussion: legs and abs are the focus as well as endurance and speed
- Cat/cow- then transition to various core with alternating arms
- Werewolf- Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion. Pita does a fine howl.
Shelter
Bench step-ups 20 each leg OYO
Split squat with on leg on bench IC
Wall sits some with one leg up
Handstand
Donkey kicks 10 oyo
2 Man Dora– in the sand with suicides
100 jump squats, 100 lateral lunge each leg, 100 flutter kicks
2 man Dora swings
100 trx merkins & fast feet
Calf raises
Mary:
1min plank on elbows
Star plank
Announcements/prayer requests:
Hedwig Happy Birthday, F3 Winston Gear on Website, Pilot to Hanging rock October 13th. Q’s needed #Outhouse, Greenspan has VQ on June 25th Outhouse, Hanes Park Q’s except Redline now meeting at Brunson Elementary.
Prayer requests for a friend recently diagnosed with breast cancer.
Please use the following links to share with your loved ones about performing self-exams
http://www.nationalbreastcancer.org/breast-self-exam
http://www.testicularcancersociety.org/testicular-self-exam.html
Meditation: In the spirit of the World Cup starting, the gathering of community to come together to celebrate culture and to celebrate the differences in people: rich/poor, sick/well. All can celebrate our diversity as a human race and the spirit of F3 is exactly this, celebrating diversity and community.
Cheesesteak, another well Q’d workout. Sorry I missed it, kinda. Appreciate your leadership. See you tomorrow for #Flatline???
Thanks for the compliment. No flatline tomorrow am, early am meeting. Trust me I would much rather join you gents.
Don’t forget about the F3WS Gear Pre-Order!
https://f3.mudgear.com/products/f3-winston-salem-dashstrong-pre-order?variant=52139573331?