WARMUP

Mosey to rock pile for coupon.

Fellowship jog to track with coupon – belly high, overhead

Good morning x 10 IC

WMH x 10 IC

Mtn Climbers x 10 IC

Seal stretch (formerly known by some as “plant the onion”) 10 count IC

Merkin x 10 IC

SSH x 20 IC

THE THANG

Circuit with 8 stations using Seconds Interval Timer (free version) 30 seconds of AMRAP then 15 seconds rest. All while glorious tunes from greats like The Allan Parsons Project, Metallica, Tom Petty, Jimi Hendrix and Europe called out in the misty gloom.

Burpees, Line Jumps, Squat Jumps, Curls (w/ coupon), Mtn Climbers, Gorilla Humpers (that’s a wide stance Monkey Humper), Thrusters (squat overhead press combo w coupon), Calf Raises (w/ coupon) rinse and repeat x 2 rounds

Subbed a few exercises for 2 more rounds of:

Burpees, SSH, Squat Jumps, Merkins, Mtn Climbers, WWIIs, Thrusters, Overhead Press (w/ coupon)

Fellowship jog 1 lap around track

Partner carry 1/2 straightaway each Pax.

Bear crawl 1/2 straight, crab walk back other 1/2.

MARY

LBC x 30 IC

Flutter kicks x 31 IC

Mosey rocks back to pile

COT

Hillsborough 2nd F next Wed 6/20. Location TBD. Prayers for families w/ colds/ear infections, those traveling as summer vacations pick up.

NMS

Picked up the Q as I am out for a few days to celebrate 10 years of marriage to my beautiful M Jennifer.  Thankful for one of the messages of F3 that I am 3rd and for the community of  Pax in the Northern Province.  I am reminded of this with each post.  A group committed the discipline to getting out of the fart sack to push and sharpen one another.  It’s about playing the long game.  Little and often over the long haul.  But having brothers around you who understand we often need encouragement when our we get lost in the short game is critical.