My knee has been hurting for the last couple of months but this week it has been feeling a lot better so, I figured I would throw in a little bit of running for today. All Pax arrived by about 5:10 except for the guy with the Flag(Polly). 5:15 arrived and still no Polly and no Flag. Lets get started.

Conditions – a nice 48 degrees

Disclaimer Given at 5:15

Warm-up
SSH
Little baby arm circles forwards, backwards, overhead

Still no Polly or the Flag

Mosey to the Playground

The Thang

Station 1- Pull-ups and Bonnie Blairs

PAX started with 10 pull-ups ran to the middle light pole and performed 1 Bonnie Blair counting one leg. PAX returned to the pull-up bar and completed 9 pull-ups and ran to the middle light pole and performed 2 Bonnie Blairs. This continued until 1 pull-up and 10 Bonnie Blairs were completed by all PAX. PAX who finished first planked to the 6.

Still no Polly or the Flag

Mosey to Flossy’s Hill

Station 2- Burpees, Bear crawls and Big Boy Sit-ups

10 Big Boys at bottom/ Bear crawl to top 10 Burpees…..decrease 1 Burpee each trip up. Repeat

After each Pax was down to 5 burpees I noticed we had 10 minutes remaining. Lets head to the middle of the Epicenter.

Still no Polly or the Flag

Station 3- Dips and Step-ups

5 Sets of 15 Dips and 20 Step-ups

After 3 sets it was 2 minutes until 6:00 so we did a 1 minute wall squat.

Since Polly had the Flag and was no where to be found we huddled up at the Playground.

Countorama

Namerama

Great Job by all Pax!

Announcements

4/21 Pink Up The Pace 5k, benefit fundraiser for Sugar’s sister in law Lauren Austin who is going through chemo.

5/9 is 3 year Anniversary of F3 Greenwood.  Convergence workout on 5/12(TheCannonballRun)… sign up today @f3greenwood.com

Prayer Requests

Pax still dealing with injuries

Dixie Chick

Uncle Buck

Devotional

Tony Dungy- Uncommon Life Daily Challenge

From the Inside Out

Scripture- 1 Samuel 16:7