Don’t Forget to Flip-Flop!

17 PAX rolled into Speedtrap this morning looking for their Hall Pass-well…they got it! YHC thinks that Hall Pass intentionally had the grounds crew cut and water all of the fields last night…just sayin’. He also promised a tough workout and finished the disclaimer by saying…”there will be burpees!”

Conditions: 75 with 117% humidity.

Disclaimer

The Thang:

Warm up mosey around upper parking lot

COP:
SSH x 30 IC
LBC’s x 30 IC
Through the Tunnel x 20 IC
Slow 4ct squats x 30 IC
Merkins x 20 IC
Mountain Climbers x 30 IC
“Freedom Twists” x 20 IC

Double Applesauce to lower picnic shed

Count off and partner up 1’s & 2’s
Grab a spot at the picnic table/ground
1’s step ups x 15 each leg/2’s merkins x 15/Rosalita’s x 15
“DON’T FORGET TO FLIP-FLOP!”
Iron Crosses x 20
BBSU x 25 (partner planks while holding feet)

1’s dips x 20/2’s finger-tip squats x 20
WE SAID “DON’T FORGET TO FLIP-FLOP!!”
Rinse/Repeat

1 x burpee just to say we did!

Double Applesauce back to Shovel Flag for COT.

COT & devotional led by Stirrups-finding time for God. If you’re too busy-you’re TOO busy!

Announcements:

-Continue praying for Walker and follow his progress here. A 2nd order of WALKER STRONG shirts is going on until Sunday September 14. Contact Treadmill if you want one or if you have PayPal you can pay via PayPal to brookehartig@hotmail.com. All proceeds go to help the medical expenses for the Phillips family. There is talk about them coming home in 3 weeks.

-Tunnel to Towers 5K is Friday, September 19th. Would be good to have large F3 showing for this one, men! Register here: http://tunnel2towers.org/event/tunnel-to-towers-5k-run-walk-south-carolina/

-Fall Mud Run numbers exceed 600 for F3 Columbia. There is still time to sign up. Pre-blast: http://f3nation.com/2014/06/11/mudrun-fall-2014-registration-is-live/

-Magoo is Q for the Governor’s Cup half Marathon for F3 Columbia. They are also having an 8K if you don’t want to do the half marathon. Pre-blast here: http://f3nation.com/2014/08/19/governors-cup-half-marathon-and-8k-pre-blast/

-Sparky’s pastor’s son is having surgery today-keep him in your prayers. There is also some community service projects being done on 9/20 by members of Sparky’s church-if you know how to lay laminate flooring-HC to Sparky.

-September is childhood cancer & sickle cell awareness month. Various teams will be wearing helmet stickers this weekend.

-Pray for Rudy’s friend Allen who discovered a mysterious lump near his knee.