AO: F3Harrisburg
Q: JD
PAX: Shooter, Bearclaw, SheepDog, exit54, kilowatt, Randy ‘F3 Vega’ Wilkinson
FNGs: None
COUNT: 6
WARMUP:
Run to far end of the parking lot and stop and not circle up, but head back to the shelter.
SSH x 20
IST x 20
Straight arm shoulder stretch
Arm circles
Penny Pickers x 10

THE THANG:
3 rounds of 4 exercises with each exercise consisting of 3 reps increasing in number. After completion of a round, run to the far side of the parking lot, 3 burpees, run back to shelter. Here’s how we did it:
Round 1: 5,10,15 reps: curls, halos, clean n press,  mason twists, mosey.
Rounds 2: 10,15,20 reps: sit n press, rev KB lunge, o/h tricep extension, WWIIs, mosey.
Round 3: 15,20,25 reps: thrusters, dips, lawnmowers, RBCs, mosey.

MARY: no time.

ANNOUNCEMENTS:
Great push by all! In spite of the fact that each round was increasing in the number of reps, no one complained. If they did, I didn’t hear it! No big surprise there! Plan was for 4 rounds. Didn’t happen.

COT:
Harrisburg 5K: 4/29 – www.harrisburgnc.org/415/Harrisburg-5K10K-Fun-Run-Health-Expo
Time Laps: May 19-20 – center.whitewater.org/race/time-laps-24-hour-relay-race/
F3Dads: see f3dads channel for details.
Exit 54 heading out tomorrow for Las Vegas marathon! Good luck Exit!!

Harrisburg welcome to Shooter and Kilowatt! Good to see Sheepdog back out. Expect to see more of your smiling face in the future.

Prayers for the Mount Pleasant family that lost a family member in a car wreck, the Kennedy family as they deal with a family member who was recently diagnosed with Type 1 diabetes, Exit 54 as heads out to Vegas for the marathon, and for all those hurting.

“Humble yourself before the Lord, and he will lift you up.” – James 4:10