Fire Ants and Burpees

First Order of Business

• Pledge of Allegiance
• Warm up (IC) – Arm Circles, Gravel Pickers, Squats

The Thang

• Ran to the shelter from the Flag.
• 15 Dips (IC) and 20 Super Step-Ups (OYO)
• Ran to the cone.  10 merkin (IC) and 10 squats (IC). Ran back to the shelter.
• 10 V-Ups (OYO), 15 dips (IC), 20 step-ups (OYO)
• Ran to the cone. (Pax Choice IC) – 10 monkey humpers, 10 merkins. Ran back to the shelter.
• 10 erkins (IC), 15 dips (IC), 10 Squats (IC)
• Ran to the cone. (Pax Choice IC) – 10 Diamond Push ups and 10 Burpees. Ran back to the shelter.
• 10 LBC’s (OYO), 10 erkins (IC), 15 Dips (IC)
• Ran to the cone. (Pax Choice IC) – 30 hallelujahs, 10 Squats.
• Ran to the Building. Hold People’s Chair while each pax counted to 10. Ran back to the cone for 10 Lunges( 5 each leg OYO). Ran back to the shelter.
• Iron condor (3 min), 15 Dips (IC), Pax Choice – 10 Burpees (IC), 1 round of a burpee circle.
• Ran to the cone (Pax Choice IC) – 10 plank jacks.
• Ran to the Flag

Prayer Requests

• Urraca – Kids starting back to school
• Blueprint – Punch out’s Surgery on August 10.
• Kahkis – Mr. and Mrs. Little’s recovery from Covid. Mr. Little is still in the hospital on a ventilator.

Announcements

• Kinston 1 Year Anniversary August 14th
• F3 10 Year Anniversary in October.