17 PAX rolled into Speedtrap this morning looking for their Hall Pass-well…they got it! YHC thinks that Hall Pass intentionally had the grounds crew cut and water all of the fields last night…just sayin’. He also promised a tough workout and finished the disclaimer by saying…”there will be burpees!”
Conditions: 75 with 117% humidity.
Warm up mosey around upper parking lot
SSH x 30 IC
LBC’s x 30 IC
Through the Tunnel x 20 IC
Slow 4ct squats x 30 IC
Merkins x 20 IC
Mountain Climbers x 30 IC
“Freedom Twists” x 20 IC
Double Applesauce to lower picnic shed
Count off and partner up 1’s & 2’s
Grab a spot at the picnic table/ground
1’s step ups x 15 each leg/2’s merkins x 15/Rosalita’s x 15
“DON’T FORGET TO FLIP-FLOP!”
Iron Crosses x 20
BBSU x 25 (partner planks while holding feet)
1’s dips x 20/2’s finger-tip squats x 20
WE SAID “DON’T FORGET TO FLIP-FLOP!!”
1 x burpee just to say we did!
Double Applesauce back to Shovel Flag for COT.
COT & devotional led by Stirrups-finding time for God. If you’re too busy-you’re TOO busy!
-Continue praying for Walker and follow his progress here. A 2nd order of WALKER STRONG shirts is going on until Sunday September 14. Contact Treadmill if you want one or if you have PayPal you can pay via PayPal to [email protected] All proceeds go to help the medical expenses for the Phillips family. There is talk about them coming home in 3 weeks.
-Tunnel to Towers 5K is Friday, September 19th. Would be good to have large F3 showing for this one, men! Register here: http://tunnel2towers.org/event/tunnel-to-towers-5k-run-walk-south-carolina/
-Fall Mud Run numbers exceed 600 for F3 Columbia. There is still time to sign up. Pre-blast: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/
-Magoo is Q for the Governor’s Cup half Marathon for F3 Columbia. They are also having an 8K if you don’t want to do the half marathon. Pre-blast here: http://f3nation.com/2014/08/19/governors-cup-half-marathon-and-8k-pre-blast/
-Sparky’s pastor’s son is having surgery today-keep him in your prayers. There is also some community service projects being done on 9/20 by members of Sparky’s church-if you know how to lay laminate flooring-HC to Sparky.
-September is childhood cancer & sickle cell awareness month. Various teams will be wearing helmet stickers this weekend.
-Pray for Rudy’s friend Allen who discovered a mysterious lump near his knee.