Author: Josh Hedspeth

Back to school day

3 runners, 3 ruckers and a Tesla

(Ran by a few schools and threw out some prayers & salutes)

prayer request;

Anchorman’s friends granddaughter, Norwood

announcements

F3 Dads Saturday at Folsom

LUNCH TODAY – Pita wheel Belmont

prayed us out

In honor of flag day we ran from soldier to soldier

(yank to the goat and back)

prayer request,

tried typing in phone with sweaty hands which was a fail so forgot most but the One who matters heard them

announcements

F3 Dads Saturday at Yank

Eldorado university city Saturday

prayed us out

F&B coffee after

started with pledge

no FNGS

not an expert yada yada

WARMUP – 15 SSH, 15 Cherry pickers,  Stretch, 15 Crunchfrogs, 15 LBC

Mosey to downtown

ended up at one of my offices, figured Monday morning – what better place  to get some real work done

modified Jacobs ladder

Laps around building consisted of lunge walk down hill, frog jumps across, and bear crawl back up other side of building, where escalating burpees took place – set out to do total of 15 but running short on time Omaha at 9 and moseyed back

finished up with some wall work at the school and some mary

no prayer request mentioned

some praises for some smart 2.0s  graduating high school and college

prayed us out

VQ at the goat – shoulda started with cherry pickers, opportunity missed

started with pledge

no FNGS

not an expert yada yada

On to warmups

3 burpees, 30 gravel pickers(ic), 3 burpees, 30 flutters (ic)

mosey around Main Street to the back alley then calf raises up the stairs

In keeping with the date, theme was 3 for 30 – VQ -Keep it simple stupid

Round 1

30 Monkey humpers, 30 big boys, 30 A. hammers

run lap around  main Street/back alley calf raises back up the stairs

Round 2

30 CDDS, 30 LBCs, 30 crunchy frogs

Lap

round 3

30diamond merkins, 30 mountain climbers, 30 Bobby Hurleys

lap

seeing as how it’s my first Q and I greatly overestimated  the time that would take… rinse and repeat the 3 rounds

Mosey to the train underpass for some Mary, included some wall sit presses, seated march, squats

Mosey back to the circle to finish up with some six shooters and five Burpee‘s for the train that we could hear from Bess’mer city

Announcements
End of pushing rocks tomorrow
Foundation run Saturday – pain lab on site

Prayers

ryan sheehan(sp), virus’ daughter, Pilgrams co worker

praise – Jenna Glass

Doodles prayed us out