First back-blast for WILBUR – Kingsport

High 50’s Clear and Dry – 8 guys out for the joy of it.
DISCLAIMER
PRAYER – Wilbur
COP – Donatello was on hand to help first time Q Wilbur stay on track, and it was needed!

• Side straddle Hops x 20 IC
• LBACs forward x 25 IC
• LBACs backward x 25 IC
• Merkins x 10 IC
• Side straddle Hops x 20 IC
• Merkins x 10 IC
• Thru the Tunnel x 10 IC

mosey to bottom of hill and pair up – about 1/4-1/3 mile

THE THANG

Heartbreak 1-2-3

Partner up

Partner 1 runs to top of hill (about 125 yards) while partner 2 works toward cumulative goals; flip flop until done; pick up the 6

100 Merkins

200 LBCs

300 Squats

Mosey to top of hill about 1/4-1/3 mile

7 for 7

Pick a parking space for high-intensity interval training.  AMRAP x 1 minute, 10 second transition to next space.  R&R until 7 sets complete

1. Curls for the girls       30# & 20# Dumbbells
2. BBSUs
3. Block presses
4. Mt. Climbers
5. Arm Raises – Alternate side and front – 15# & 20# Dumbbells
6. Plank Jacks
7. Merkins

CIRCLE OF TRUST

We welcomed FNG Jake Mitchell now forever known as Little Debbie!
PRAYER
MOLESKIN

Holding on and Letting Go

Hold on to things that are important.  Wife, Family, Relationship with God, F3 Gang.  Let go of things that tear you down.  Bitterness, Anger towards someone, usually you are the only one that knows you are still mad or bothered about something.  If that is the case then in it not bothering the other person, only you.  Forgiveness, be quick to forgive someone when he has wronged you.  You don’t have to trust him in the future, but you can forgive him now and not let it eat you up.
ANNOUNCEMENTS
Kingsport needs to step up to Q Saturdays and find some more FNG’s to join us.