About a sixty degree temperature swing from the Launch last week saw 19 post this morning.

Warm up:

• SSH x 20
• IW x 10
• Merkins x 10
• Arm Circles

The Thang:

Mosey over to Weaver Street Market to spread out over multiple benches for two cycles of dips x 10, durkins x 10, step ups x 10 (each leg).

Mosey around the Century Center, Open Eye and to the hill on Sweet Bay Place. Split into two groups at the bottom of the hill.

• Group 1: Sprint up hill for 5 burpees, mosey down, plank hold
• Group 2: Cycle through 10 burpees, 10 air squats, 10 merkins, plank hold

Mosey down hill to greenway spur and up hill to Libba Cotton bikepath at the intersection of the train tracks. Time for a little Freight Train. Bear crawl down the tracks to the western intersection with the greenway.

Return with lunge walks and traveling burpees.

Mosey out to Main Street and to the parking deck. Divide into two groups. Each group sprints up the stairs to the top of the deck, SSH and other exercises awaiting all PAX.

Ring of fire, with 5 merkins each.

Mosey back to the AO for Mary:

• LBCs
• LLBCs (LBCs with legs bent and to the left)
• RLBCs
• Plank to star
• Plank with R arm, L leg up; reverse

COT:

YHC sentenced a man to 20 years in prison yesterday for murder. The defendant has a five year old son who will grow up without a father. As I sentenced the defendant, I spoke to the courtroom about people dying too soon, and going to prison “too soon,” which leaves families without their loved one. I urged them, and I urge us all, to do what we can to teach peace, so that we may bring the generation behind us … with us. Alive. We talk often in F3 about being better people in all that we do, but we can’t do that with those of us who aren’t alive or who are in prison. Let’s show the young among us what it means to be better people.