The Dolphin

1. 

   Jon Komperda (Boo Boo) says:

   June 14, 2024 at 10:45 am

   “#13”
   PAX: Grains, Wilfred, Mr. Rogers, Gas Man, Fletcher, Irish Springs, Carlton, Boo Boo
   Q: Boo Boo
   6: Fletcher shared about the consistency and support in his life F3 has brought with a young family.

   Started with warmups and 13 pullups on playground

   13s on the Track
   Did various MOT around the track at 13 movements each: Forward and Backward Lunges, High Skips, Karaoke, Bball Shuffles, Broad Jumps
   After each MOT, we stopped to do 13 reps of a different exercise in cadence: Merkins, Mike Tysons, Crunchy Frogs, American Hammers, Dips, Pullups, Freddie Mercuries,

   Deep Balls
   Cones set up at 13, 26, 39, and 52 yards. Partners. While the rest of the group did a hold exercise, a set of partners threw football passes at all 4 distances. The group then did together an exercise with reps depending on the partners’ successful completions. (Started with 25 reps, each completion took off 5 reps.) We went through 2 rounds.

   Holds: Plank, Bridge, Al Gore, Downward Dog with Mule Kicks
   Exercises: Burpees, Lt. Dans, Gas Pump/Heels to Heaven, Squat-Star Jumps

   Finished with 13 pullups on playground

   Announcements: June 22nd Cherry St. Build
   Prayers: Irish Springs’ friend, Bluto, Floppy, Wilfred’s dad having hip replacement

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