Sweathogs welcome back Kotter

Mr. Heyman has been very lazy and had disappeared on a 7 month hiatus from F3. Teaching middle school is wearing him out, and he lays in the fart sack as long as he can in the morning. However, he came back a month ago and realized how much he has missed his brothers at F3. This was his first time with the Q since he returning and he was rusty. More practice will lead to improvement. Thank you Khakis for the opportunity to lead.

The Thang

• Warm-ups: POA, SSH, Good mornings, Good evenings, Michael Phelps, Grass pickers, Hillbillies.
• Mosey over to the rock pile. 15 overhead presses then bear crawl or lunge to rock and back, 15 curls for the girls then imperial walkers to rock and back, 15 tricep extensions then gallop to rock and back. (Rinse and Repeat)
• Mosey to the middle. Get a partner: 100 merkins, 150 squats, 200 LBCs. One partner exercised while his partner jogged to the 2nd light pole and back.
• Mosey to the shelter: 11s: dips and step ups
• Mosey to the wall: balls to the wall (5 count); people’s chair (5 count)
• Mosey back to the flag. Finished up with flutter kicks and box cutters (Cold-cut).
• Prayers for Connell Purvis from Washington, NC who is having open heart surgery today and for Cold-cut’s brother Bob who lives in Florida.
• Announcements: Sasquatch coming up July 31st. Remember to donate cases of water and Gatorade. A T-shirt can earned by bringing cases to BLP. Hit Khakis up on Slack for more details.