Conditions 34F cold and clear.
Disclaimer
No FNGs
Circle up for prayer.
Mosey across parking lot and down hill crab walk to bottom. Circle up for warm-up in the dark pit.
SSH 15 IC
LBAC 10/10 F/R
Overhead clap 15 ic
Flutter kicks 15 ic
Bear crawl out of the pit up hill to pavement.
At the bottom of the hill start with one merkin, one 4 count mountain climber, one 4 count plank Jack.
Run to middle section of hill
5 bbsu
5 4ct merican hammers
5 4ct flutter kicks
Run to top of hill
14 squats
14 monkey humpers
14 sumo squats
Run down hill to mid point and repeat 5.5.5 of stated exercises
Run to bottom of hill
Add 1 to make it 2 merkins ,2 4ct mtn climbers , 2 4ct plank jacks .
Repeat until time is up increasing reps at bottom, decreasing reps at top, and 5 reps each exercise always in middle .
Time called at top of hill to run back to shovel flag.
Announcements
P200 march 23 and 24th
Brew ruck upcoming check twitter
Converge at The Mission
Men, Training Wheels is leading @F3TheMission 3-year anniversary convergence Mar 31 0830 Finlay Park. He
Is looking for at least 20 HIM to join him. Seeing that it’s the weekend after P200, there will be NO running, only a little moseying here and there. We need to support TW and the Men of The Mission! Start making announcements at all bootcamps and encouraging the pax to help make this a special event by posting!
Prayers
Brainiacs friend death due to heart attack
Hobokens dad and family, esp his son dealing with loss and illness in family
Honey Buns coworker losing his wife and daughter in a car accident.
P200 runners training for upcoming race
1 John 1:7 (NKJV) 7 But if we walk in the light as He is in the light, we have fellowship with one another, and the blood of Jesus Christ His Son cleanses us from all sin.
F3 Pax post in the darkness but ultimately we seek and hope for the light. Whether that be actual rise of the sun or a spot of light in the darkness. We rise up from the darkness stronger physically and hopefully stronger spiritually . It is my prayer daily that as brothers we lift each other up toward The Light.
Your brother ,
Katniss