Warmup:

SSH x 20

WMH x 10

Arm circles x 10 (each way)

Merkins x 10

The Thang:

Mosey past the deck (you’re welcome, Buffay) to the River Walk for a torch lit run to the big field behind the courthouse. Bear crawl to the tree; lung walk to the fence line. Turn around, bear crawl to the tree, lung walk to the start.

Mosey to the farmer’s market shelter for three sets of:

Dips x 20

Durkins x 20

Step ups x 10 (per leg)

Mosey to Old Courthouse for four corners. First corner: 20 CDDs. Sprint to second corner: 20 monkey humpers. Sprint to third corner: 20 WWIIs. Sprint to fourth corner: 20 air squats. REPEATO x 3.

Mosey to start for …

Mary:

Russian Hammers x 20

LBCs x 20

Boxcutters x 20

Freddie Mercury x 20

COT/NMS:

Updates on men undergoing health challenges. We do what can to support each other physically, but also emotionally, spiritually, and mentally. Seek out others in need of that support and invite them in to F3 when possible. Still seek ways to be a source of support for those we encounter outside of F3.

Buffay reminded everyone to join 2ndF channel for announcements on 2ndF. May try for a Northern Province 2ndF. BOLO. I just checked and 1/3 of those in attendance at Duck and Weave today joined 2ndF this morning. Have you?