• When: 2019-11-05
  • QIC: Bogey
  • The PAX: 2 Star, Dominion, Escobar, Twerk, Key Chain, Flipper, Butt Dial (Respect), Scream, Rec, Tupperware, Cure Aid, Wee Wee, Miranda, Bogey.

14 Pax perform a circuit workout @Surge

Weather: 51
Circle Up, Disclaimer and Prayer
Mosey behind the lunchroom
TTT x 10ic
SSH x 10ic
LBAC x 10ic
Reverse LBAC x 10ic
Imperial Walkers x 10 ic

Mosey to the picnic tables behind the school
(20) table jumps (15) dips (10) incline merkins (10) decline merkins.
Mosey to the playground
(5) pullups followed by a mosey around the basketball court.

Rinse and Repeat (2) more times increasing the run each time until the last lap was the big loop around the entire school finishing at the basketball court.
Starting on one end of the court with (20) air squats, sprint to mid court (5) burpees, sprint to other end of the court (5) burpees. (20) air squats, sprint back to mid court (20) LBC’s, sprint to end of court (10) big boys.

Modified Indian run around the basketball court. (the last person in line does (2) merkins before heading to the front of the line.) Each PAX made (2) passes to the front of the line before heading to the side of the school for a little Mary

Flutter Kicks x 10ic
Burpees x 5oyo
Heel Touches x 10ic
Big Boys Sit Ups x 10oyo
Russian Twists x 10oyo
Freddy Mercury’s x 10ic
6 inches for 1 minute
Burpees x 5oyo
Mountain Climbers x 6ic
Lower plank for 1 minute
Burpees x 5oyo

The Cheech this Friday, 11/8
Lexington F3 Shirts, possible Surge Shirt if any interest
Sunday 5:30 Run
P200 and D2D participants need to register. D2D teams need to be selected
2nd F event at Wee Wee’s in November. Date TBD
Cat, Ambush and Surge will converge on Thanksgiving morning, Site TBD.
Run Hard 5K this Saturday, 11/9

Prayer Requests:
F3 Family from Sumter involved in apparent murder/suicide.
Never forget your F3 brothers in time of need, that’s what we are here for.
Reach out to those who aren’t here.

James 1:19 “My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry.”

Thessalonians 5:14 “And we urge you, brothers, to admonish the unruly, encourage the fainthearted, help the weak, and be patient with everyone.”