The BackBlast:

Intro:

Actually used some F3 exercises today

Warm-o-Rama:

600 meter mosey

25 SSH IC, 10 Windmills IC, 10 Weed Pickers IC, Stretch the legs, Sun Gods OYO

The Thang:

Burp & Merk (see F3 Exicon) – 1 up to 10 and back to 1

600 meter run to catch our breath

5 rounds: 10 Carolina Drydocks, 8 Bulgarian Split Squats, 6 Jump knee tucks

Time for the abs.  Introduced Dr. W.  (see F3 Exicon), managed to knocked out 6 of them. American Hammers till we couldn’t take it, 2 sets of 10 with the Wheel of Death.

COT:

Jessica Singleton, the Children’s Ministry Director at Stockbridge First United Methodist, passed away unexpectedly on Monday.  She was only 37 years old.  She leaves behind a beautiful 17yo daughter and loving husband.  Several of us in the group have children that Jessica has ministered to through her youth program.  This is a tragic loss for our community.  She will be missed more than words can express.  Prayers for her daughter and husband.  As well as prayers for the community of children, and adults, that have lost a great leader and sister in faith.

Naked Man Moleskin:

Life is short.  There are no guarantees.  Trust in God.  Make the most of each day.  Focus on the positive.  Do what is right.  Be kind to one another.  Give and Love unconditionally.