F3 Honorable sweat

Weather: Strikingly beautiful morning and 63 degrees

12 pax present

DISCLAIMER

PRAYER

COP

Warm ups

• SSH IC x 25 • Through the tunnel x 10 IC • Side stretch x10 each side • Imperial Walkers x 15 IC • Merkins x 10 IC • Hill Billy walkers x 15 IC

THE THANG

Indian Run to the play-ground. Sprint last 100 yards. On arrival, begin with 5, 10, 15 Murph preparation repeating series (pull-up, Merkin, squat) until time. Indian Run back to field.

Every minute on the minute – 10yard Interval run. Started with 5×10 yard runs followed by rest for remainder of first minute, 6x10yard runs followed by rest for 2 nd minute. Repeat up to 9 x10yard runs then back down to 5×10 yards.

Followed by a group run on the track doing burpees on the four corners. Faster runners arrived first at the corners, did burpees until the 6 arrived. Run to next corner, repeat.

MARY

Closed with Ski jumps x12 IC, Plank jacks x 15 IC, Elevator merkins IC, plank merkins x10, Boat/Canoe, flutter kicks until 6:15

CIRCLE OF TRUST

PRAYER

MOLESKIN

Thankful to a group of men who are a testimony to hard work and thanksgiving. I Cor 10:31

ANNOUNCEMENTS

Jake volunteered to co-Q Saturday