Q: Dill

PAX: Dill
Gator (R)
Micro
Freon
Tonka
Slowpoke
MooMoo (R)
Waders
Ralph
Dirty Dawg
McFly
Palladean (R)
SoCrates

Intro and Warm-up:
Welcome to F3, Disclaimer, 5 Core, Creed

SSH 15 IC
Imperial Walker 10 IC
Windmill 10 IC
Seal Clap 10 IC
Chinook 10 IC

Thang:
The Burden

“Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
‭‭Galatians‬ ‭6‬:‭2‬ ‭NIV‬‬

We were not built to be alone we need one another! “One Another” occurs 100 times in the New Testament. During the workout, YHC told Pax that we are going to practice carrying each other’s burden which in this case was my 40lb weight vest. One pax would enter the middle of the circle and overhead carry the weight vest while the rest of the circle did exercises. When the “burden” would become too heavy, pax would have to ask for help.

Jukebox of Pain
Kenny Loggins Danger zone-Mike Tysons
Tubthumping- Hillbillie then Burpee (get knocked down)
Pharrell Williams Happy- Shoulder Taps- until “Happy” do a Merkin
Moby Flower- People’s chair until Being Sally Up, Bring Sally down (back to People’s Chair)
Like it- SSH until Like it (Squat)
Fat boy Slim Rockefeller SkankFunk-Dips
Ghostbusters- (Gutbuster) LBC then Big Boy Sit-up on Ghost busters

Mary:
Heel touch 15 IC 3X
E2K 10 IC (Each side) 3X

COT:
Count-a Rama, Name-o-Rama
Announcements: Check Slack for all road races, CPR training Saturday Monroe County Fire station, Q-school Thursday at Pound

Prayer: (Tonka)Dry weather to return to work,
Peaches recovery, (Ralph) Baby scan, (McFly) Friend’s daughter in mental health facility, (SoCrates) Dad cancer treatments