PAX: Old Bay, Booking, Trolley, Radar
WARMUP: run, 50 step ups, run
THE THANG: 5×5 pull ups and hand release merkins, 5×5 flutter kicks and big boy sit ups IC, 25 freddy mercurys, 25 heels to heaven, 50 more step ups, 25 box jumps, 50 bench hop overs side to side, run, pain the lines/karaoke, bear crawl/crawl bear suicides to mid field (murder bears?), mosey to opp side for full field suicides, ring of fire squat pulses while PAX does 3 burpees, ring of fire monkey jumpers while PAX does 3 big boy up ups
MARY: static lunge 10, 10 5 and hands to heaven (picture opposite of heels to heaven) x 25. ANNOUNCEMENTS: ARC, check slack channel for dumb crap F3 does!
COT: Speak Lord for your servant is listening. Sometimes we have to give in to whatever is going on in our lives and give your fears, doubts, concerns up to a higher power. It has been very helpful to stop fighting and move confidently into whatever life brings you. It has helped with staying zen and taking your stress off your shoulders and hearts. Be well Brothers!!
last minute 50 yard all out sprint…despite being ground into a pulp, you still have strength to keep going!