9 met in the gloom of the Meadows . . . .until 0610 when the sun rose which seemed much earlier than normal. Solid all-star Q today.

Lord’s Prayer

Warm-Up:
40 SSH
40 MC
20 Imperial Squat Walkers
20 Merkins, 10 hip flex left, 10 Merkins, 10 hip flex right
10 Merkins, 10 hip flex left, 10 Merkins, 10 hip flex right
To the line – mosey 1/2 field, sprint 1/2 – 10 Burpees at end.
To the line – mosey to 1/2 field, sprint 1/2 – 10 Burpees with 2 push at end.
RINSE

The Thang:
Mosey to rock pile
Grab a coupon 10 prison squat, up hill.
10 count Flutters per PAX with rock overhead, mosey down.
Rock Squat with Curl, up hill
25 Mason Twist w/ rock, mosey down.
30 tricep extension with rock, up hill.
5 Jack Webb’s w/ Rock, mosey down, drop rocks off.
Bear Crawl Up, Lunge Down x 2.
Sprint Up, Mosey Down x 2.

Trail run to Meridian baseball fields
15 Derkins
15 Inclines

Trail run down bike trail to Forest Meadows Tennis Complex
20 LCRC
20 x 10 count Superman
Mosey back to soccer complex
15 Up & Out Dips
15 Derkins

COT:
Prayers for upcoming surgery for Kris (Cathy), Great Dane TFD interview next Wednesday, and Dimples mom. Good luck to Tough Drinker’s tomorrow and Happy Father’s Day to all.

UPDATES / REMINDERS:

1. 2^nd F at Brass Tap next Thursday (6/21), 5:30 – ??? to discuss future F3 Tallahassee social space and where to post backblasts since F3Nation will discontinue space on July 15^th. Oh, and there will be a few beverages consumed.
2. Tough Drinker is tomorrow, 10:00 AM – 1:00 PM, and free (except the beer). Click here to for the Registration Link.
3. GoRUCK is Saturday, July 22^th, and at least 8 F3 guys have signed up. Iron Horse sent out a link for a 30% discount on the fees. It’s not easy, but it’s an awesome experience. Use code RUCKSUMMER30 at checkout. Registration Link.
4. For those training for the GoRUCK, we discussed this morning Gilchrist (Tuesday & Thursday) being Ruck compliant for the next few weeks, so be sure to bring your Ruck to the Bear Den. Ruck not required!!