Warm up

1 lap mosey around soccer fields

Low plank: go over 5 core principles of F3

Windmills x15 IC

Low Slow Squat x15 IC

21’s: made 2 attempts, unsuccessful, but had work to do so we moved on

The Thang

Split into 2 groups, a group of 4 and a group of 3 – each group had a deck of cards and worked independently of each other

Drew one card at a time and did the number of reps shown on card

When a club was drawn, we moved onto the next exercise. When a joker was drawn, 1 lap mosey around the soccer fields.
Some exercises were more popular than others (surprise, surprise)

Lunges-hard way

Carolina dry docks

Air squats

No cheat merkins

Burpees

WWII

To round it out, each group only did one mosey, so since Rocket Man has to get ready for a 5mile run in July, we did another 1 lap as a group. There may have been a run in with the maintenance crew along the way.

Mary

core work and stretching OYO

COT

Convergence next weekend

Ephrata Firecracker 5mile run July 4th

Praises

Big Blue is free of cancer

Prayer Requests

Meatballs knee

Baymax friend going through divorce

I may have forgotten some things…please list below.

thanks guys for coming out and allowing me to lead.

Rocket man has to launch 🚀