Four Stop Action (Pearls on a string)

AO: The Wood

When: 04/26/2021


Number of Pax: 6

Pax Names: 1040EZ, Binford, Bunny Hill, Pi 3.14, SoccerMom, Tuohy,

Number of FNGS: 0

FNG Names:

QIC: Pi 3.14

The BackBlast:

46°. Dry
Good morning!
1.       I am not a professional
2.       You are here at your own free will
3.       I am not aware of any injuries you may have
4.       We are here at different fitness levels, Modify if needed, but push
yourself to get stronger
WoR (5 min)
Low knees at slow pace
Run to parking lot across the street from the hill near the tennis courts

Abe Vigodas
Tappy Taps
Abe Vigodas

Pearls On A String (2.3 mi. run around The Wood)
Four stop action
40/30/20/10 reps
1st stop 40 Plank Jacks
2nd stop 40 Bobby Hurley
3rd stop 40 LBCs
4th stop 40 Merkins
RiveRinse and repeat circuit, but lower reps by 10
Finish at Flags

LBCs (25)
Flutter kicks (40)
Swimmers (20)
Imperial Walkers (25)
Squat hold until 6am

Announcements read by SiteQ

Naked Man Moleskin…
The Prayer …
Dear Lord, thank you for the ability to get up, roll out of bed, the courage to work hard. Thank you for the strength of F³ Crossroads. We are Stronger Together. We pray that you give extra strength to and lift up Kristen Howard, Jon Rob, Carmen Sandiego’s dad and Half Price’s MIL. In Jesus’s name we pray