Conditions: 75 and windy which ended up being a pretty nice morning
Disclaimer & Prayer
Right after prayer head down to the lower baseball field for COP
SSH – 25 IC
Little Arm Circles – 25 IC Each Way
TTT – 25 IC
Head over and grab the block
I showed the PAX the exercise
No real burpies involved in this exercise but all of the motion of one
We would start the a Burpie form and do 1 merkin on the block, come up to a row, then 1 squat, then up to 1 shoulder Press
Next set – 2 Merkins, 2 Rows, 2 Squats, 2 Shoulder Press
continue until YHC called Time or 1 of the PAX hit 20 reps
If someone hit the number before time, the rest of the PAX finished up with 10 Burpies
10 Burpies for All
About half way through we had a visit from Mr Sprinkler which I thought was gonna knock Harp out. I guess he looked hot or something and needed to cool off. That water came out like a rocket and was aiming straight at his head, He went into some sort of matrix move with his block in hand and was able to dodge it at the very last second. Good work Harp!
10 minutes left so off to the stairs for Calf Raises
Straight Calf Raises – 20 IC
Heels in – 20 IC
Heels Out – 20 IC
Bunny Hop Indian run back to
Form a line on the top of the stairs and head over to the Flag
Bunny Hop in a line and the last person run or mosey to the front and keep bunny hopping……
Prayer Requests
– Walker and Family
– Mayhem is out with a back injury
– Honey Bun’s boss had lost his son this week, keep that family in your prayers
Announcements
– Crucible – 6/27 Need Volunteers
– GRT & GRL – July 10 & 11
– Sweet Baby O 5K – August 1
– First Friday Fathers will commence June 6 and will be held every first Friday of the month during the Summer. – PreBlast http://f3nation.com/2015/05/30/first-friday-fathers-is-back/
– 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
– Blue Ridge Relay, September 11-12
– Lexington 5k, 10k, 1/2 marathon in November 2015 – Pre Blast Coming