A last minute Q so you k ow what that means! Running! My favorite!

Disclaimed the pax and started the warm up with some jumping jacks, power knees, and inchworms.

The thang: F-R-E-E-D-O-M Run

Ran a loop around Bond Park stopping at various locations to spell out freedom. All exercises were a 40 count (10 for each pax present).When we passed the pull up bars we couldn’t resist a bit of pull up training with such a small group. Just a little extra credit!


R-reverse lunges

E-elevated push ups

E-elbow to hip

D-deadlift with a rock

O-overhead press with a rock

M-monkey humpers (as if we hadn’t done enough of these already this week!)

Our run landed us at the ropes course shelter where we completed our last task before heading back to the SCP.

15 second bear crawl, 15 second crawl bear, 30 seconds flutter kicks. No rest between exercises very little rest between rounds. We completed 3 rounds (or 3 minutes).

COT: We moseyed back to the SCPL where I forgot to do name-o-Rama but I did share Galatians 5:1–For freedom Christ has set us free; stand firm therefore, and do not submit again to a yoke of slavery.

While we remember the lives of those who have died fighting for our freedom we also know that earthly freedom would be meaningless without the freedom that comes through Christ who gave his life to rescue us from sin and death.

Have a good Memorial Day Weekend!

Mary Lou