Perfect weather at the Goat

It was near perfect weather at the Goat this morning and 11 PAX came out to take advantage. Short disclaimer given and then the pledge. Quick warmup of 5 Burpee’s and then off on a mosey.

Stopped at the underpass and did 3 rounds of 10 Hip Slappers IC followed by 20 squats. Continued to mosey down 8th Ave to the basketball courts for some suicides.

Start on the baseline, run to free throw line and do 5 merkins then back for a burpee. Continue in this fashion increasing merkins to 10 at half court, 15 at far free throw line and 20 on opposite baseline. Repeat with Big Boy’s and IW Squats.

Head back to town with a stop at the underpass for 3 rounds of Wall Sits with 20 OH press IC followed by 20 American Hammers.

Next stop was the gazebo for 5 pull ups, 10 HR Merkins and 20 Jump Squats followed by a run up the hill and back. Get in as many rounds as you can in 10 minutes.

Six minutes of Mary to finish it out.

COT/BOM

When we live right, we leave right.

Are you bringing happiness to those around you, or causing them to worry? Are you helping others, or bringing them harm? When you tell someone you will do something can they trust you to do it?

Are you living a life that others will want to remember after you are gone or want to forget?

Proverbs 10:7 – “The memory of the righteous is a blessing, but the name of the wicked will rot.”

Announcements

8/3 – party for Tool Time at Sargento’s, RSVP on Slack

Need Q’s for Goat, other AO’s as well

Prayer Request

School starting soon

Epic Church has a group going on a mission trip – Doodles, Scribbles and Headcase going

Get a Grip’s Father in law is in hospital

Thanks to Top Hat for taking us out.

Good turnout on a great weather day for July. F3 is more than a workout and I appreciate the push you guys continue to provide in all aspects of my life.

I’m Broke