Pax:  Constitution, Mullet, Pink, Magic Mike, Talladega, Misfire, Predetor, Slash, Deadhead, Gamma

Q:  Constitution

Warm up: 10 reps of each

• SSH
• Arm Circles
• Shoulder Rolls
• Scissor Arms/Michael Phelps
• IST
• HBs

Indian Run with a merkin in the back to the football field

The Thang: Extinction Event

Starting at 2 minutes you would run 40 yards and do 10 reps of each of the below, the Q at his discretion would take off 5 to 10 seconds off. If you fell off the lead lap, then you would double up on the exercises and run as much as you could.

• Spiderman Merkins
• Bulgarian split squat
• Shoulder taps
• Gazelle/Gamma Lunges aka Jump Lunges
• Mountain Climber Burpees
• Plank Jacks
• Single leg glute bridge
• Mike Tysons
• Reverse lunge with knee hug
• Dips
• Step ups
• Decline merkins
• CDD
• Donkey Kicks
• Wall taps

Pink and Constitution made it to 45 seconds where by a single rep she beat her dad. Word is he did not take the loss well and he grounded her when she got home.

Indian run back to the Horshoe Shelter for Mary.

Mary 10 of each

• Freddy Mercuries
• American Hammer
• Leg raises
• Flutter kicks
• LBC and Reverse Crunch Combo, now known as Reeses Cup Crunches
• Plank

Moleskin

Deadhead mentioned that this was his 3 year anniversary. He thanked the group and mentioned that this group saved his life. For the last 10 years I’ve also seen the impact that membership in this tribe has had on myself, my family, and others in the community. I wish that other people were willing to put in the sacrifice required to join this tribe. The fitness is the vehicle that brings about the much needed fellowship and faith. My buddy Mike Lane needs F3, we all need it because while things at the moment might be going well, you might be in the 7 fat years,the 7 lean years will come and the time to prepare for the lean years isn’t while you’re in them. I’ve been able to shoulder the burden of grief this week because I’ve had each of you. As I’ve been made stronger, I’ve been able to serve Mike. Thank you for the prayers and support. It means everything.