Pump and Run

Good Mornings, Neck Rolls, Turn N Bounce, Weed Whacker, Calf Stretch

• Mosey to shed and grabbed a coupon and 2 bricks
• Lined up at first light pole.
• Each round consisted of one exercise, and then ran a lap around the parking lot
• The first round was 10 reps, and then each subsequent round the reps increased by 10. PAX selected the exercise each round. PAX could modify with the coupon or brick as needed.
• Exercises: Thrusters (10), Burpees (20), Dips (30), Wind Mills (40), Merkins (50), Overhead Press (60), Squats (70)
• Ended with Heals to Heaven (12)
• Covered 1.5 miles during the run portion

• “Kingdom over Comfort”
• It’s natural and easy to stay safe and comfortable in life. Personally, I am pushing myself outside of my physical comfort zone with the F3 workouts, but I am not pushing myself as much as I should outside of F3….Loving our neighbors and faithfully serving God. Reminder for the PAX that we need to prioritize the Kingdom over our individual wants and comfort.