AO: #freestate
QIC: @Horshack
PAX: 5 – @Winston, @Deagle, @CashOnly, @Black Diamond
· SSH-x 25 IC
· Twistees-x 15 Each Direction
· Alarm Clocks-x 10 IC
· Willie Mays Hayes-x 10 Each Direction
· 3 Laps around the Blacktop-w/ Karaoke
· Monkey Humpers-x 15 IC
· Hairy Rockettes-x 15 IC
· Windmills-x 15 IC
The Thang: Playground of Pain x2 -AMRAP (40sec on 20 off)
· Pull Ups
· Bonnie Blairs
· Decline Merkins
· Step Ups
· Bear Crawl around
· Squats
· Tennis-cides between rounds 1 & 2
· Soccer with Pugg Goals w/ permanent offense player wears the penny
Mary-
· Rodeo Flutters-10-10-10-10
· Bird Dogs-x 5 Each Side
· Windshield Wipers-x 15 IC
· Pickle Pumpers-x 15 IC
· Leg Lift Rosalitas-x 15 IC
COT:
· Q-Source: Shorties (Q1.6) –
o While F3 Dad’s Camp is happening this weekend, it’s a good time to reflect on Fatherhood.
o It’s the only non-severable relationship in our life
o Responsibilities of fatherhood are continuous no matter how old they are.
o A father’s relationship with his children impacts the quality of the children’s relationships in life.
o Presence and warmth leave an imprint upon children’s hearts as a father exposes some vulnerability.
o Children will pass that onto their own children and so one through the generations, making a father’s impact infinite.
o A father’s unwavering love is a bedrock for children giving them freedom to live their lives confident in their own value in being loved.
· Announcements
· Memorial Day Murph: 5/31-
o Three Year Capital Anniversary in June date, time and location to be finalized
o Sept 11 Stair Climb: 20 year anniversary, Sat 9/11 0600 at Lincoln Memorial
· Coffeeteria
F3 The Capital 