- When: 09/24/2021
- QIC: Whatley
- Pax: Deep Dish, Fin, Fruity Pebbles, KoolAid, Man Can, Pulp, Spinal Tap (RESPECT), Whatley
- Extra Credit: Deep Dish, Fruity Pebbles, Spinal Tap
Warm up:
Pledge, SSH ICX24, don quixotes ICx10, michael phelps ICX10, 1 burpee OYO
The Thang:
Mosey to front corner by the road to start EMOM.
1st round 10 reps 1st corner squats, 2nd merkins, 3rd corner jump squats, 4th corner Carolina Dry Docks. Next loop LBC, Plank Jacks, American Hammers, JLo’s.
2nd round, same exercises with 20 reps.
3rd round, same exercises with 30 reps.
Mosey to side parking lot and partner up for DORA. 100 merkins, 200 LBC, 300 Squats.
Back to flag for 2.5 minutes of Spinal Tap Flutter kicks.
Prayers and Praises:
Handyman’s family, spinal tap’s friend waiting on cancer diagnoses. My FiL is doing much better with COVID, almost back to normal.
announcements: 10year anni in F3CapeFear upcoming.
TClap |
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