Warm up

1 lap mosey around parking lot

Low plank-go over F3 core principles and mission statement

Windmills IC x15

21’s

The Thang

A deck of cards and coupons were put to work 

• Draw one card at a time.
• The suit determines the exercise.
• The value determines the reps.
  • Number cards = face value
  • Jacks = 11 reps
  • Queens = 12 reps
  • Kings = 15 reps
  • Aces = 20 reps

Suits & Exercises

♠ Spades – Coupon Overhead Press

♥ Hearts – Merkins

♦ Diamonds – Coupon Curls

♣ Clubs – Coupon Front Raise

Jokers – 25 Coupon Thrusters

After every 10 cards or so, we took a mosey. At times it felt like I was tripping over a puppy dog 🐶 

A few reps were added to one of the rounds due to a lot of mumble chatter

Mary

PAX had a choice of doing LBC, WWI, WWII, or any other core workout. Then 2 PAX at a time took a mosey together down around the shamrock pavilion. After all PAX went for a mosey, we were done!

COT

Announcements:

– Convergence on Fathers days weekend. Last week to get canned foods in, and we could use some more. Let’s make an effort to pick up some canned foods!

– Brew Ruck this Saturday

Praise and Prayers:

– BrushFire & Bunyans daughters have job interviews this week

– NoShows daughter has an MRI this week to follow up on her seizures

– RocketMans daughter was baptized on Sunday. Also prayers for confidence in leading his family, and being present at home when the work day is over. This led to a good discussion in COT. Thanks guys!!

– Prayers for Hanover/Spring Grove PAX Forrest Fire that was severely injured in a bicycle accident on Sunday.

Please comment if there’s something I forgot.

Thanks guys for showing up and putting the work in!

Rocket Man has to launch 🚀