Dink Brought The Stink

The PAX – Grady, Superstar, The Enforcer, Gadget, MacGruber CDC, Manchester, Pink Slip, Cinderella, Tin Cup, VHS, and Dink (QIC). No FNGs.

Mosey to hill on other side of school

Partner up

Round 1

Partner 1 Sumo Jump Squats OYO AMRAP (Beside school building)

Partner 2 Sprint to bottom of hill, bear crawl to top, crab walk to bottom, sprint back

Squat hold until all PAX finished

Flap jack

Round 2

Partner 1 Merkins OYO AMRAP

Partner 2 Sprint to bottom of hill, bear crawl to top, crab walk to bottom, sprint back

Plank hold until all PAX finished

Flap jack

Round 3

Partner 1 Monkey Humpers OYO AMRAP

Partner 2 Karaoke to bottom of hill, bear crawl to top, crab walk to bottom, Karaoke (reverse direction) back

Plank hold until all PAX finished

Mosey to long loop for Grady-led Interlude

20 Burpees

20 Looong Strides

20 Squats

Repeato around loop

Planned for full loop — PAX made about 3/4s way around then . . .

Mosey to rockpile

Find a rock

Double count reps

Curls x10 IC

Presses x10 IC

Rows x10 IC

Tricep extensions x10 IC

Repeato single count

• Announcements – F3 Raleigh 4th of July Convergence 7:00 AM at Pullen Park. Forum at NR Panera Bread at noon.
• Prayer requests – YHC shared praise for daughter’s safe travel to Italy. Continued prayer for mom as the girls start their first “on their own” venture tomorrow.
• Thought – While we have so much to be thankful for in the freedom we have in American, our true freedom is the freedom we share in Christ. YHC encouraged us all to walk in this Freedom by living out our call to love, even to love our enemies. We should be agents of the Gospel and restoration in this time of divisiveness.