Warm UP: 3 minute run, SSH, Willie Mays Hays, Imperial Walker, Back Lunge Knee Ups, Scapula Drops, and Merkins.

Agility: Skip, Butt Kicks, Egg Shells, Build Ups

The Thang: Ladders! First Set:

• Bunny Hop 10m and then 10 Burpees
• Lunge-walk 10m and then 15 Air Squats
• Bear Crawl 10m and then 25 Merkins
• Backward Run to the start and then 10 Burpees
• Rinse and Repeat

Second Set:

• Crawl Bear and then Back-Lung Knee Up Jumps x 10
• Gorilla Hops and then Left lunge- Air Squat-Right lunge x 15
• Backward Run and then 20 Merkins
• Rinse and Repeat

Mary: LBC’s, Donkey Kicks, Super Man, Swim

COT: YHC shared favorite German word “Gemuetlichkeit”. Roughly translated a sense of comfort, warmth, friendliness and good Cheer. It is a difficult word to replicate in English because it refers to a state of being and experience. It has been roughly three years sense I joined F3 and I am eternally grateful for each and everyone of the Pax in Churham. God Bless!!!Forgot to ask about special prayers so sending out blessings to all in Churham and those whose lives you touch everyday.