Q showed up for the 15min UJ Vortex led each week ground n pound with running pre. 5 pax’s joined the fun most confused that the workout had already started. :rollingon_the_floorlaughing: Welcome then wind mill x8 then worlds greatest stretch. Count off =11 and W let everyone know we were celebrating Bike Shorts bday today (49) and Don’t Fix It yesterday (40). Celebration to follow.
Headed to the 7 floor parking deck. Stop n drop burpees to corresponding floor number to the top equals 27 burpees. Flutter kicks while we wait for the six.
Take stairs down split into 2 native peoples groups. Take the tunnel stop wall work peoples chair with raise the roof cadence x20.
Peking native peoples to stair work . 1st run 22 flights up n down. Ab work wait for 6. Round two 23 flights AB work wait for 6.
Native people stop and do bench work
2 sets 20 dips 15 squats .
Run NP groups stop again wall work peoples chair wirh seal claps x20.
Bike Shorts called plank bday merkins x49 Don’t Fix it called plank 10 counts around the circle.
Q this Yoda wanted to remind pac about honoring one another and that this is a discipline of practiced presence we need to live out in F3 the community and greater world.
Also celebrated Bike Shorts and Don’t Fix It . Thankful for these men their leadership and brotherhood. Happy Bday.
Took us out in a prayer.
Cake fruit and water bday party
An honor my brothers great work !!