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

Warm Up
  • Side Straddle Hop x25 IC
  • Good Mornings x10 IC
  • Imperial Walkers x25 IC
  • Sir Fazio Arm Circles x12 each way IC
  • Mountain Climbers x20 IC
The Thang
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
Return rock and mosey to shelter
Step ups x20 IC
Dips x20 IC
Repeato
MARY
Box cutters x20 IC
LBCs x25 IC
Homer to Marge x20 IC
American Hammers x25 IC
COT
  • 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.
Grady took us out.