4 PAX posted at Fury for a soggy workout that focused on the core.

Disclaimer given at 5AM as we moseyed to the coupon stack.

Warmup
50 of each
SSHs/Curls/Jungle Boy Squats/BB sit-ups.
Plank for 6

THE THANG

Partner Dead Hangs – P1 Deadhangs from pull-up bars while P2 runs to tree line, does 10 hand release merkins and runs back. Rinse and repeat for 5 rounds

Partner Dip Holds – P1 holds a high dip position on dip bars while P2 does 20 flutter kicks. Rinse and Repeat for 5 rounds.

Mosey to the Merrywood  driveway with coupon.

21-15-9s @ Fury Road  – 5 rounds
Coupon work at the top:
Curl Presses/American Hammers /Lunges
Run to bottom
21-15-9s 
Mtn Climbers/BB sit ups/V UPS

Slow Mosey (some might call it a walk) back to the Coupon stack

4 Minutes of Mary:1 Minute of each exercise(PAX choice)–

Juggernaut: V-ups

Inspector: Inside Peter Parkers

Kobayashi: windshield wiper/6in/flutter kick combo

Dixie Chick: LBCs

Time called right  at 6.

Mosey to the flag for COT:

Count, Names

Announcements:

Red Nose Day Thursday (3-6pm) at the YMCA. Bring 2.0s and a donation for United Way. Wear F3 Gear.

Juggernaut is making another trip to Birmingham on June 2. Hit him up if you are interested in making a trip or helping in any other way. Help share F3 with other men who need it.

Laurens launch is  coming in July. Make your plans now to help share F3 with our brothers across the lake.

Saturday Bootcamp is at Fury at 6 AM .

2.0 Workout follows at Fury at 8AM.

Prayer Requests:

Kobayashi’s family as they continue to deal with the loss of his grandmother. Prayers for peace and comfort in this tough time.

Closed in Prayer

I don’t make it out to Fury as  much as I used to, and today was a reminder of how much it really does push the PAX. That extra 15 mins makes a huge difference.

Great work today by the PAX who posted. Thanks for being there and pushing me to get better.

Dixie Chick