5:15 FCP announced with disclaimer. Todays theme = Get Better! Forget the same ole casual workout, it’s time we push harder to achieve better in how we look and feel.
Warmorama: 400 meter warmup lap with dynamic stretching including plank to Peter Parkers, Evander Holyfields, leg stretches, heels to heaven, arm circles

Thang:

50 burpees

100 merkins

150 air squats

200 Plank jacks

150 air squats

100 merkins

50 burpees

400 meter lap after each exercise

(800 reps plus 2 miles total)

The pax were challenged with doing their best effort and tracking how many reps and laps they achieved. I am pleased to say these high impact men powered their way through at least half of it.

Message:

”don’t be upset with the results you didn’t get from the work you didn’t do” – epicLiving

Announcements:

srqLapsforLife.net  

Manasotabuds.org

Act.alz.org

praises/ prayers:

special prayer intention for Sonic Boom’s f3 friend BowFlex, who is in a bad state of mind since he lost his father.