Warm up

Mosey around church parking lot

Low plank: go over F3 core principles and mission statement.
Windmills IC x 15

Low slow squat IC x 10

21’s – even with an FNG, we were successful on the first try!

The Thang

Round 1 

We grabbed our coupons and water – headed to the pit.

Bottom of pit:

• 10 Coupon Thrusters
• 10 Coupon Curls
• 10 Merkins on coupon

Then:

Bear crawl with coupon to top of pit

At top:

• 20 American Hammers (holding coupon)
• 15 Overhead presses

Crawl bear with coupon back down

Repeat x 3 rounds

Round 2

Start at bottom.

Move 1

Rifle carry 1/2 way up hill

Move 2

Drop coupon:

• 15 Blockees

Move 3

Farmer carry coupon to top.

At top:

• 20 Squats holding coupon
• 10 WWIII

Rifle carry to bottom of pit

Repeat x 2 rounds 

Mary

Since our FNG was 6 minutes late…we headed to the garage where we did a wall sit. While holding a wall sit, we passed a coupon up and down the line, 60 passes (10 passes per minute late)

COT

Convergence Father’s Day weekend

City Slickers brother in Louisiana in rehab

Suds and M have started the fostering process

Patches brother with a spiritual need

Thank you guys for showing up and putting in the work!

Rocket Man has to launch 🚀

(maybe he’ll blast off next time)