Warmorama: Short mosey to football field  20 SSH’s;  weed pickers; Michael Phelps,

The Thang:

10 minutes of fartleks (long stretch of football ball field hard spring and easy jog that eventually became walk on short stretch. mosey to next station with coupons3 rounds of

– 5 thrusters
– 10 burpees with hand release (except for @maaco who “didn’t realize that was part of the deal”

– Sprint up hill and back to station

2 rounds of

10 staggered push-ups on coupons

– 10 burpees with hand release… did I mention @maaco… you know the rest….

We finished out with 10 minutes of Indian Runs as a group. Was fun! all this with some core worked into it…

COT: We made announcements. Prayed for Sharpova’s and His M and  also  prayed for all pax in F3… that we would learn to be good husbands, fathers, coworkers, and friends. Knowing we have been loved much so can love much. Be humble and strong!