Gold Dust 1 year AnniQ

The 4 Pax agreed that the 5:00 am weather was about as perfect as it could get with clear skies and temps in the mid 50’s.
DISCLAIMER
PRAYER
COP
Mosey lap around the track

SSH x 10

WMH L/R

Imperial Walkers x 10

LBAC Forward/Reverse x 10
THE THANG
PAX were treated to a Choose Your Own Adventure type workout.  Four stations were setup around the track with each station having three exercises listed. Once reaching each station, PAX could choose to keep running or do any combination of the given exercises with any rep count above 10. Some PAX opted to get some miles in while the others got a good combination or running and lifting.

• Station 1- Dips, Step-ups, Derkins
• Station 2- Merkins, LBC’s, Squats
• Station 3- Lunges, Leg Lifts, Calf Raises
• Station 4- Curls, Overhead Press, Rows

MARY
With only a minute or so remaining the Pax paired up. One Bernie Sanders up the hill and back while other Al Gores at the bottom. Flip flop till time called.
CIRCLE OF TRUST
PRAYER
MOLESKIN
Thankful to be a part of F3 for a year now and for the friendships developed over the past year.
ANNOUNCEMENTS
Murph coming up on Memorial Day. We need to get with someone about doing a t-shirt design for Underground.