WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field.
THE THANG: Eight stations with six yard gaps between each station. Round one all eight stations, round two complete first 7 stations. Each round skip the last station from previous round. Travel between each station first round lunge walk, second round, bear crawl, third round broad jump, fourth round lunge walk, fifth round bear crawl. We completed five rounds.
1. 5 burpees
2. 10 donkey kicks
3. 15 big boys
4. 20 Carolina DD
5. 25 American hammers 🇺🇸🔨
6. 30 (60) shoulder taps
7. 35 (70) flutter kicks
8. 40 (80) mountain climbers 🧗♂️
Hand off to cake Boss
Mosey to the bottom of the big hill. Organize into three groups of three. Lesson from Top Gun & Maverick, don’t leave your wing man. Four cones in a 1/3 mile block. First round 20 sumo squats per cone (80 sumo squats in first round).
Second round discuss with your wing men something you learned from your father. Each cone was 10 leg Lifts.
Third round we voted for burpees or donkey kicks. The rep count wasn’t provided but we agreed on donkey kicks. Rep count was 10. Discuss w your wing men proudest moments with your father. YHC was college graduation, marriage and pregnancy.
Single file line organized from slowest to fastest man at the base of the steep hill. Game of catch me if you can. First runner gets a three tree head start and needs to top the hill before second runner. I thought the gap was too wide but almost got caught by the fastest man Fishsticks.
MARY: none
ANNOUNCEMENTS: Review the newsletter for more info. Sign up and do some yard work at the Fort Mill care center. Get involved in the Bethel Mens Shelter dinner. F3 dads is today. Coffeteria at Tega Cay Deli today. YHC needs four men to push a truck out of my backyard this morning. Thanks Mainframe, Change order, Skipper and Cake Boss for your help.
COT: happy Father’s Day. prayers for our fathers and those whom have lost fathers. Love your children unconditionally.