I love to go to the beach. It’s the place I find peace. Today I shared that peace with 8 other HIMs. We got better together.
Q – Iceman
AO: the Beach
Pax: 9 Iceman, Nino, Glauc, Little Jerry, Double Down, Nice and Slow, Duplo, Gravedigger, Gilly
Warmup-Kinetic court work:
Butt kicks, high knees, knee/quad grabs, armcircles, bernie sanders back, 20 merkins
Thang 1 – The Circuit, 3 groups of 3
1- 20 Lats w/band, weighted jump rope, Derkin’s
2- dips, step ups
3 – sand circuit (ladder, cones, the usual)
Thang 2 – court work
Bounds
1 foot bounds
Ankle twist jumps
180 turn jumps
5 merkins at each court = 45 total
Mary
20 Flutter Kicks
Boat/Canoe Hold
Thang 3 – Conework
side to side, squares, skaters
Mary
Boat/Canoe Hold
American Hammers
Thang 4 – Speed lines
mosey, sprints until Q on verge of merlot.
Mary-
Pass the Q
Estimated total Merkins = 110
COT
Lord as we reach out to you today, please wrap your arms around us and help us to be better men, better husbands, better fathers, better sons, better leaders and better individuals.
Thank you for the sand under our feet, pray for our intentions said and unsaid.
In Jesus name we pray… amen
F3 Louisville 