Warm Up: run in place alternating high knees and butt kickers

13x SSH

12x Imperial Walkers

10 x goodmornings

12x merkins  followed by 10x Mtn Climber followed by 12x merkins

The Thang:

On this day in 1970 the Concord took its initial flight. Tickets on the concord were expensive with an adjusted for inflation price tag of about $12000 in today’s money. So to commemorate this interesting fact we did exercises in rep of 12 then sprinted across the field as fast as we could just like the concord. We also did a set of 70 merkins (for the year 1970) interspersed with sprints across the field. I didn’t keep count but I think we did about 10 sprints and the exercises might have been donkey kicks, dry docks, squat calf raises.

Next we did a total of 13 minutes of continuous movement. Staying within the goal box lines we traveled and did what ever exercise I called out for 5 minutes then took about a 30second break and jumped back in. Exercises included burpees, traveling burpees, SSH, smurf jacks, lunge walk, lunge jump, gorilla walk, shuffle and touch, high knees, merkins, dry docks, frog jumps, crab walk, air squats, mtn climber,

Mary:

1 set of Asheville abs followed by a 100 meter sprint.  To close out the workout and tie back in to my concord theme we listen to Business time by flight of the concords. Six inch leg hold during the talking parts and homer to marge when it was business time!

COT:  Prayers for Phillip having surgery today and for Count Chocula’s uncle Jim. Reminder to seek out those F3 brothers that you may not have seen in a while, they may be struggling but you may never know until you ask.