Driving half way to Tomahawk, YHC realizied I left my kettlebells in the garage all alone. Being to far to turn back, I knew the PAX would pick me up and they did with a solid Carolina Blue KB. Felt special!

8 men arrived and once we all rubbed our eyes out and slapped our faces from the sleepiness of Hog n Coyote event, we were off for a mosey.

Run around DBES to far corner. COP

SSH, Merkins, Imperial Walkers, and off running to front of the Rock

Lunge walk to first tree, bear crawl to next tree, sprint back to KBs

Warm Up over – The Thang

10 excercies, 10 reps or 15 for some each with about a 45yard suicide run in between each excercise.

10 KB Swing w/squat – sucides

10 Single arm Swing/switch Hands – suicides

20 wall sit leg ups – suicides

16 figure 8s – suicides

15 goblet squat – suicides

10 high pull /from squat to stand up – suicides

10 each leg lunge press – suicides

10 each arm merkins – suicides

10 curls x2, 20 tri extention x2, 10 Russian Twist x2

Suicides

COT- Message today was around being the example God wants us to be. With Fathers’s day we all grew up with different examples. Some good some not so good, however the example that never disappoints is Chirst. Follow it and live it, so that others that are watching you know you are Chirst centered and not World centered.

Announcements:

• F3 Dads back at WEP 9:30 Saturday
• Gift Card Drive “Operation Independence” See twitter, Cake Boss or Tinker Toy in Rock Hill
• Galdiator Games – See Pebbles

Prayers for Colombia Mission  trips for youth group. Prayers for all men to be leaders to the best of their ablitites.

Thanks Ringer for having me…..good group of guys out there!!

CB