GOOOOOOOOOOOOOAAAAAAAAAAAALLLLLLLLLLL!!!!!!!!!!

GOOOOOOOOOOOOOAAAAAAAAAAAALLLLLLLLLLL!!!!!!!!!!

QIC: Outhouse

Date: 6/18/18

PAX: Stats, Shingles, Pita, Hedwig, Ziggy Stardust, Cherry Tree (FNG) ToeTag, Greenspan, Gepetto, Rust bucket, Red-eye Cheesesteak (Q)

Warm-up

• Brief discussion: legs and abs are the focus as well as endurance and speed
• Cat/cow- then transition to various core with alternating arms
• Werewolf- Start in the Downward facing dog position (high plank) transition to a low plank then to upward facing dog and back to down dog in one smooth motion. Pita does a fine howl.

Shelter

Bench step-ups 20 each leg OYO

Split squat with on leg on bench IC

Wall sits some with one leg up

Handstand

Donkey kicks 10 oyo

2 Man Dora– in the sand with suicides

100 jump squats, 100 lateral lunge each leg, 100 flutter kicks

2 man Dora swings

100 trx merkins & fast feet

Calf raises

Mary:

1min plank on elbows

Star plank

Announcements/prayer requests:

Hedwig Happy Birthday, F3 Winston Gear on Website, Pilot to Hanging rock October 13^th. Q’s needed #Outhouse, Greenspan has VQ on June 25^th Outhouse, Hanes Park Q’s except Redline now meeting at Brunson Elementary.

Prayer requests for a friend recently diagnosed with breast cancer.

Please use the following links to share with your loved ones about performing self-exams

http://www.nationalbreastcancer.org/breast-self-exam

http://www.testicularcancersociety.org/testicular-self-exam.html

Meditation: In the spirit of the World Cup starting, the gathering of community to come together to celebrate culture and to celebrate the differences in people: rich/poor, sick/well. All can celebrate our diversity as a human race and the spirit of F3 is exactly this, celebrating diversity and community.