QIC: Lancelot Unconditional Weather Pending, which we’ll Surrender to
***Pre- Run 10 Miles 3:44 AM
Tired of being cooped up in your Man Cave these past months? Here we go! I found this exercise routine called the Cave Work from the nation. It’s 3 Thangs for time.
Setting the Tone
400m mosey, Agitators, Arm circles, Imperial Walkers, SSH
The Thangs
Thang 1:
10 yard broad jump, 5 burpees, 10 big boy sit ups, 15 squats
Bernie Sanders (run backwards the entire 50 yards) back to the start
200m Mosey
Rinse and repeat the above 5X for time
Thang 2
50 V-ups
100 Monkey Humpers
150 Mountain climbers (1/2 each leg)
Lunge walk 25 yds out/back 25 reps
200m Mosey
Thang 3:
Lonely Dora
50 Merkins
100 LBCs
150 squats
200m Mosey
Mary:
Flutters
E2k (elbow to knee, oblique crunch, 30 each side)
Circle of Trust
Announcements:
Memorial Day : Monday AP 7am – “Murph” honor Navy Lt Michael Murphy
GrowRuck KC, Kansa City : Registration opens up this weekend. August 2020 Registration transfers
F3 Nation 10th Anniversary : January 15-17, 2021 Wilmington, NC
Congratulations Banjo & Bullwinkle on your new baby & Grandbaby
Prayers:
Quickdraw, Rowdy & Caleb, Lori , & Sarah, Ispy on his professional Endeavors
Stage Coach is on a journey, plz tap into his 30 day march daily.
Prayers for all the first responders including medical and anyone who has to face people all day and be exposed.
Military & law Enforcement
Pax who are facing challenging times within themselves and well being.
I’m thankful for the warmer days. thankful we have a group of men willing to take on challenges and do hard things. Thankful that there’s redemption in this world and anxiously await it for all of us. Thankful we as F3 Brothers stand by each other on whatever the World throws at us. and on that note, I wanted to share this quote from CS Lewis:
“We are not necessarily doubting that God will do the best for us; we are wondering how painful the best will turn out to be.”
Things aren’t always as we want them. Stay steadfast in trust. He is still in control. And keep getting up in the morning.
“early” – Lancelot What a difference a year makes. Thank you all for making the last year on of the best years of my life. I am truly Blessed and proud to call F3 Suncoast my home.
“if a man hasn’t told you this Today… I Love you Man” and with that…..I Gahhhhhhhhht to GO
