12 PAX, including 1 FNG (welcome Escape!) christened the new workout Shovel Flag with a passage from 1Chronicles 28:10, where King David charges Solomon to build the Temple.  “Consider now, for the LORD has chosen you to build a house as the sanctuary. Be strong and do the work.”  Whatever our own challenge in life is, “be strong and do the work” was our mantra as we headed out into the gloom.

Warm up jog around the lot including some karaoke, high knees, and butt kickers

COP:
Merkin countdown:  Sets of merkins starting with 10 reps down to 1 with other called exercises in between – SSH, Star-jacks, LBCs, Squats, Windmills, Mountain Climbers, Peter Parker’s.
Finished with a burpee to keep the PAX honest.

Mosey to first crosswalk
Lunge walk to next crosswalk
Backward lunge walk to third crosswalk

Partner up for some 100’s:
P1 runs back to 1st crosswalk (100 yards) and returns
P2 does called exercise.
Flap jack until teams do 100 CDD, 100 LBC, and 100 squats

Mosey to wall
Peoples Chair for a slow 10 count
5 Derkins from the curb
Peoples Chair with arms raised for a slow 10 count

Mosey to SF for COT

Announcements:
Convergence at Rock Hill 7/26 – No workout at WEP
Fitness test this Tuesday @ Block Party. No Golden Corral on 7/15
Colts & Mustangs workouts begin at Springfield Elementary this coming Thursday 7/17. Look for Cake Boss tweet for details on where to gather.
Invergence at ASC Greenway on 9/26. Details coming.
Fleet Ball on 7/13 2pm at WEP Soccer field

Prayer request for Menthol injury recovery and all PAX’s prayers, spoken and unspoken.