Q: Downy

PAX: Downy (Q), Free Bird, Run Flat, Fun Run, Spackler (Respect), Myrtle (Respect x2), Szczerbiak, Billy Jean, Roll Tide

INTRO: Welcome, Disclaimer, & Five Core Principles.

WARM-O-RAMA: Big/Little Arm Circles, Daisy Pickers, Imperial Walkers, Man Hangers, Man Seals. End with 10 Burpees, 20 Crocodile Merkins, 30 Side Shuttle Hops.

THE THANG: Mosey to the Thang – 30 Bonnie Blairs, 50 Squats (IC not good), 30 Twinkle Toes. Mosey around track. 25 Elevated Merkins, 40 Tricep Dips, 30 Lunges. Mosey around track. 25 Mike Tyson’s, 50 LBC’s, 25 Elevated Diamond Merkins. Mosey to blacktop. 30 Pike Pushups/30 Pull-ups; alternate until done. ~Q forgot to do last set~

Mosey to Mary

MARY: Q finished early, so Mary hit back harder than usual. The PAX pushed through, though YHC had to hold down the bacon. Turkish Getups, Big Leg Circles, Star Fish Crunch, Leg Raises; Flutter Kicks a la Szczerbiak, Planks a la Free Bird, V-ups a la Billy Jean.


COT: Discussion about complacency and mediocrity in our lives. What are some shortcomings where we are lazy, especially in the things that matter? Some can become our Jester – King/Queen balance/battle, settling for less, not standing up when we know we should… F3 gives the recognition to other parts of our lives as well, and allows us to recognize the benefits and places we are called to fight in. Thankful to have Brothers fighting alongside and with us, for the Holy Spirit to empower us, and God’s grace to revive us.
Count-O-Rama, Name-O-Rama.
Announcements – Macon Rocks Get-together coming up later in August – need 10 for $18/person price.
Prayer/Praise – Work; summer activities wrapping up