June 29th, 2017 By Kojak

On this crisp summer morning 10 fellows rolled out of the fartsack to come run around with YHC.  I am much, much better that they did.  It went like this………….

 

Mosey to Warm-up(after doubling back and picking up a stragler)

IST x 20

Merkins x 15

SSH x 20

 

Run the parking lot lines backwards and forwards

 

THE THANG

Ladder at the band tower

Bottom: 10-1 CDD’s

Top: 1-10 Bobby Hurleys

 

Mosey to Practice field(15 merkins until the 6 arrived)

 

Partner-up

P1 does 5 burpees while P2 backward runs toward the other end of the field.  P1 runs to catch up with P2 and they switch.  Up and down the field is 1 round and we did 3 rounds.

 

WALL TIME

30 seconds People’s Chair/30 seconds air presses while in People’s Chair

10 seconds rest then repeato

 

MARY

Squirm x 20

Boxes x 15

 

Count-off and Name-a-rama

ANNOUNCEMENTS

–Kannapolis Intimidators game July 20th.  Check out the BB and get signed up.  Dick Tracy will be selling hats(possibly???) for $10 with $5 going to Operation Sweet Tooth.

–Volunteer day at Church of God Children’s Home July 15th.  Get up with YHC or Flipphone if you can help out.  It’s a great opportunity to help them out.

–Speed for Need July 7th at the Streetlight 5k in downtown Concord.  Check out the BB or get with Exit 54 if you can help out.

 

 

PRAYER REQUESTS

–For Dick Tracy’s friend’s father who passed away this week from cancer.

–For Dick Tracy as he starts his weight loss journey.

 

COT

 

MOLESKIN

–YHC had been packing and moving over the past two days and I was exhausted but I knew I had the Q this morning.  Before going to bed the M asked me if I was working out in the morning and I told her I was leading the workout and couldn’t miss it.  She told me I was crazy, which I probably am but that’s another issue, but I knew that I couldn’t and wouldn’t back out on the guys that show up.  When that alarm went off I paused for a few seconds and considered fartsacking but again I knew I had to get up to lead the PAX, which is what I had committed to do.  Not letting your brothers down is at the core of F3, at least that’s what I believe.  If I hadn’t signed up to Q I almost guarantee that I would have not been there this morning.

–Good to see a Dawghouse brother venture across 49 to the Ridge.  Come back anytime Spaldini.

–Great to see Helga back at it!!!  You’ll be back in top shape in no time brother.

–Bull complaining that there was too much leg work????  But I guess after running El Dorado last evening that’s understandable.  It seems that I get paired up with him and have to run my butt off to keep up but I’m stronger for it so thanks for that!!

Harrisburg, The Ridge

---