24 PAX and 1 FNG enjoyed a nuclear level Kaboom. An explosion of sweat and pain was experienced in the gloom.

Disclaimer

Warmup:

SSH x 25 IC

Merkins x 18 IC

Freddy Mercury x 15 IC

LBAC x 15 forward IC

LBAC x 15 backwards IC

Mountain climbers x 20 IC

Flutter kicks x 20 IC

The Thang:

Count off 1,2,3

1 and half of 2’s get blocks

Mosey to the hill

9 minute rotation (3 stations, 3 minutes each station)

Station 1:

Hill, reverse bear crawl merkin up, jog down, continue for 3 min

Station 2:

Blocks, shoulder press x 15, curls x 15, side to side over the block x 15 – continue for 3 min

Station 3:

Abs, LBC x 25, crab cakes x 25, continue for 3 min

Rinse and repeat , that’s right we liked it so much we did it twice #nopainnogain

Return blocks and meet at flag

Al Gore compliments of Capri while waiting on the 6.

COT

Countoramma, Nameoramma

Devotion (Kaboom):

All of us have worries, stresses, fears, concerns in our daily lives. God tells us in scripture to hand those over to him and he will sustain us.

Matthew 6.34 Therefore do not worry about tomorrow, for tomorrow will worry about itself.

Psalm 55.22 Cast your cares on the Lord and he will sustain you, he will never let the righteous be shaken.

1 Peter  5.7 Give all of your worries and cares to God, for he cares about you.

Announcements:

Pre order shirts NLT 7-11

Change meeting place for Friday morning run due to Festival activities uptown – meet at Montagues

Mulligan has a handful of F3 car stickers if anyone wants one

Prayer requests and prayer:

Juggernauts son – healing, hope to be able put a cast on soon

Mulligans friend in Lexington – loss of his son

Mayhem – healing and comfort for his back