Conditions: 70ish and a little humid

The Pax: Monkey, Bunker, Bridesmaid, Dipstick (QIC)

Warm up

SSH IC x15

Imperial Walkers IC x10

Through the tunnel IC x10

The Thang

Mosey around to the track

Pick a station

Round 1 x2

1. Pain and Agony

2. Thruster throw – slam ball

3. Freddie Mercuries

4. Tire drag (timer) around one island and back to the middle

Round 2 x2

1. Dips

2. Gas pumpers

3. Rebel curls

4. Tire drag (timer) around one island and back to the middle

Timer: drags the tire around one island and back to the middle. Rotate

Before time all of Pax grabs the strap and pulls 1 full lap together.

Mole Skin:

“Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”

Ecclesiastes 4:12 NIV

Like the verse says we are stronger together. Whatever weight your carrying let you brothers come along side you and help you carry the load. Lean on your brothers especially in hard times. Ask for help. Let go of pride. Everyone needs help at some point. That’s what F3 is about building a brother hood through sweat and burpees and merkins. Then when you need help all you have to do is pick up the phone and ask for it.

Prayer Request:

Monkeys family with the move of his daughter to Seneca.

Bunkers family with the decision of a new job.

Dipsticks family with the M changing jobs.

Announcements:

Monkey on the Q at Southpaw on Saturday!!

Convergence festivities June 3-4. Start spreading the word!!