Number 3

Summertime is fast approaching and the premier afternoon AO in all of F3 Nation is starting to feel the effects. If you’re planning to post here this summer, make sure you wear your big boy britches and bring some water, you’re gonna need it. An even dozen showed for my 3rd Q in 36 hours for a little Bible trivia and yet another workout with bricks.

Let’s get started with the Pledge so we don’t have another Q fail and then on to a quick warmup. Grab two bricks each and mosey to the small soccer field where the PAX found the cones set up at 25 yard intervals. Time for….

Quarter Pounder with Cheese

Sprint 25 yards, perform 25 Merkins and NUR back

Sprint 50 yards, perform 50 Squats and NUR back

Sprint 75 yards, perform 75 Mountain Climbers and NUR back

Sprint 100 yards, perform 100 SSH’s and NUR back

Since that was so much fun, let’s make it a Double, this round we did:

25 Diamond Merkins

50 Jump Squats

75 American Hammers

100 Moroccan Nightclubs

Time to move on to working those legs and core.

25 yd lunge walk then 25 LBC’s

25 yd mosey then 25 WWI’s

Rinse and repeat

25 yd bear crawl or crab walk then 15 Nolan Ryans each side

25 yd mosey then 25 Dying Cockroach

Rinse and repeat

Mosey to pick up the cones and do a few sets of 5 Man Maker’s along the way. Head back to flag, put up the bricks and finish up with a couple minutes of Mary.

NMM 

We did a little Bible trivia throughout the workout and it’s evident the PAX read their Bible. This book is the blueprint for how we should live our lives, so read and study it daily.

COT / BOM

Announcements

Mt. Mitchell hike this Sunday, meet at GSM at 5:30am

Belmont SFN on May 25th

Memorial Day Murph probably at Martha’s at 7am, SA will get the details out

Prayer Request

Slaw and family dealing with graduation of 2.0

Family of teenager who passed at Mt. Island Lake last weekend

Sargento mother in law

Oompa Loompa mother

Roadie grandfather

Doodles took us out.

Until next time,

Broke