This morning it started out warm, then it got hot…

Warmup

• Mosey to parking lot at Empire
• Windmill – 15 count
• Mara con Night Clubs – 25 count
• Imperial Walkers – 20 count
• Mountain Climbers – 20 count

Heat 1

• Mosey to back of lowes parking lot
• Dips (15), calf raises (20) and box cutters (10) X3

Heat 2

• Partner up – “aggregate” 1 doing exercise while 1 runs to the 2nd cross walk Mosey to bounce house

1. 100 Carolina Dry docks
2. 150 LBC
3. 200 Sumo Squats

At this point YHC takes over.  There were no FNGs so I did not feel too compelled to provide a moderate workout (modify when needed).

Heat 4

• Mosey to I77 side of Lowes to the Great Wall (there was no breeze here… who knew)
• 30 second wall sit, sprint
• 10 bombjacks (fairyjacks @F3SwampRabbit)
• 60 second wall sit, sprint
• 10 bombjacks
• 30 second wall sit, sprint

Heat 5

• 10 slow merkins
• 30 second plank, bear crawl
• 10 slow merkins
• 60 second plank, bear crawl

Out of time, mosey back for COT

Moleskin

• Read the newsletter
• Prayers for the family of lost / sick loved ones.  Praise for good diagnoses.  Keep Spud in thoughts.
• Prayers for Pax as we all go through lifes frustrating challenges, such as a leaking water heater (that’s not on the first floor).
• Prayers for the injured Pax.  Lets pray everyone that needs F3 is healthy enough to get out.

Afterthought: I always feel privileged and fortunate to be able to work out with you PAX.  Getting to know someone a little bit more is one of the bigger reasons I climb out of be at 4:45 (and I would classify myself as an introvert).  Get out and divert a PAX’s attention from pain, or get out and give a guy your ear.  That could be the best part of his day or the emo-bump he needs.