Conditions – a pleasant 65 degrees.

Disclaimer – Given.

Warm Up – Mosey to the field

The Thang:

100 Merkins – Run 200m

50 Supermans – Run 200m

100 Elevated Pike Merkins – Run 200m

50 Burpees – Run 200m

100 Tri Dips – Run 200m

50 Lunges – Run 200m

100 Ab exercise of PAX choice

Repeat.

Prayer Requests for Rockys family, Pushers mum, Ottis, Boo’s daughter.

Announcements: 2nd F at Jersey Mikes today at 11.45am, Saturday at the Shipyard 6am, August 12 F3 Greenwood launching in Laurens 7am.

I enjoyed my VQ, and will be back to do my fair share in the future. A great effort put forth by all this morning. The technique of the exercises is something we have been pushing at Tsunami and you can see a big difference in some of the PAX.

Till Next Time.