• When: 5/22/2015
  • QIC: Quest
  • The PAX: Lamont, Sand Dollar, Billy Jean, Quest


Simple doesn’t mean easy

Prayer & Disclaimer

COP
SSH – 25 IC
TTT – 25 IC
Arm Circles – 25 IC
Overhead Claps – 25 IC

Shoulder Swings
Front to Back – 10 each arm
Side to Side – 10 Each Arm

Circuit with 4 sets consisting of 20, 15, 10, 5 Reps
Only Difference is the last set of 5 was everything Slow Mo
Also, sets 3 & 4 or calf raises were 3 way’s
– KB Curls
– Shoulder Press
– Tri Ext
– Squat
– Chest Press
– Calf Raise

Great Work by all
Simple workout doesn’t mean is going to be easy

Announcements
– Jailbreak 5k this Saturday 8:00am – Shawshank at 6:45 for double down.
– Next Thursday – 5/28 – Jeff Streucker from “Black Hawk Down” will be speaking at First Baptist Church Columbia at 7:00. Free and open to the whole family.
– GRC and GRL, July 10th and 11th.
– Sweet Baby O 5k 8/1.
– Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
– Lexington 5k, 10k, 1/2 marathon in November 2015.

Prayer Requests

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