Q: Dill

PAX: Dill

Intro:
Welcome to F3, Disclaimer: Push yourself but please don’t pull the hamstring again

Warm-a-Rama:
2 lap mosey

Thang:

200m- 43sec
200m-mosey
400m- 1:43
Stop for rest 90-120 sec
800m- 3:28
Stop for rest 90-120 sec
800m- 3:36
Stop for rest 90-120 sec
400m-1:38
Stop for rest 90-120sec
200m-46 sec
200m-mosey

Mary:
1 lap mosey

COT:
Count-a Rama, Name-o-Rama
Announcements:

Prayer/Praise: Prayed for the men of F3 to become Godly men in there household, workplace, and community