After an almost flawless welcome, F3 Purpose and disclaimer, 6 PAX (Hook em, Duvet, Deliverance, Epstein, Broadside and Q Flounder) moseyed down toward the dog park before the Q made an abrupt U-turn almost causing a multiple person pileup. Good then we had @Hook Em and @Broadside there to keep the traffic flowing so we could make it back to the basketball court for Warmaroma.  

• Seal Jacks
• Sun Gods
• Abe Vigoda’s
• Seam Pippers

Feats of Strength was A Spartacus workout made up a three round of each of the below sets. Completing all three rounds before going to next set/ shelter. Each exercise was :45 seconds of exercise w/ :15 seconds of rest w/ 1:00 of rest between sets.

Group had a choice of a workout with running or no running. Running was first choice.

Set 1

• Plank w/ Alternating Leg Lifts
• Dumbbell Chops (Ea Arm)
• Dumbbell Alternating Lunges w/ a curl

Set 2

• Dumbbell Single Leg Deadlifts (ea leg)
• Dumbbell Alternating Punches
• Goblet Squats

Set 3

• Upright Dumbbell Rows
• Dumbbell Side Lunges w/Touch Down
• Dumbbell Deadlifts

Mary

• Cindy Crawford’s – 15 ea side
• Superman -1 minute
• American Hammers – 20

Prayer Concerns: Keep Ms. Fishers Family in your prayers as they deal with her sudden passing over the weekend. She as 39 and a 4^th grade teacher at NCLS. Also remember all the little children that her as their teacher.

Deliverance lead us out

Always an honor to lead such great group of men!