Q: Chaps

PAX: Capsize (R), Chaps, Cub, Noseeum (F3 Alpha)

INTRO: we got a slightly late start as Chaps came out of the mist to plant the flag in the soggy earth.

Chaps not professional. Do the hard thing…safely.

WARM-O-RAMA:
10 Bear Hugs IC
10 burpees OYO
10 Don Quixote IC
10 high knees IC
10 Big Arm Circles IC
Capsize lead the Back Stretch

THE THANG:
Mosey to semi long way to fountain

5 Core Principles

Tabata:
Merkins
Heismans
Dips
DeadBugs
Swirlys back and forth
Mountain climbers
Shoulder Taps
American Hammers

5 rounds completed

Creedo
Mission Statement

Bear crawl to Mary

MARY:
Freddie Mercury lead by Noseeum
Heel touches by Cub
V up/roll up by Capsize

COT:
Count-O-Rama, Name-O-Rama.

6th man: Noseeum – here for the fellowship and support. Currently handling issues with 2.0 (HS freshman)

Announcements – various run opportunities. Noseeum mentioned the Alpharetta hill run (30000 feet of elevation gain over 3 days). 5 year anniversary coming up.

Prayer/Praise – Noseeum – see above. Capsize grace and wisdom fathering. Cub – prayers for M’s ongoing illness.