Q: CESS
PAX: Ward Bradley, Ronda, Big Worm, Prodigal, Spot, CESS, Blind Date
FNGs: None
COUNT: 7
WARMUP:
SSH until Stacato arrives.
Mosey to Big Worms car and do burpees until he’s ready.
Mosey to the bottom of Florawood.
THE THANG:
Lunge walk 40 yards.
Mosey 100 yards
Lunge walk 40 yards
mosey to the parking lot on the left.
Bear crawl from the first parking spot line to the end. at each line do 3 merkins. 45ish total.
Crab walk back while doing 3 Spot LBC’s at each line.
mosey to the Battle Loop Pad. Grab a pill.
5 rounds
25 Curls
25 Military Press
25 Squats
5 pullups
100 LBC’s OYO
mosey to the football field for Big Worm’s request. PROWLER Work!
2 sleds 50 yards apart with 90 lbs on each.
split the Pax up so the sleds were constantly moving. each Pax had at least 4 rounds. 2 rounds pushing up top and 2 rounds pushing from down low.
MARY:
circle up at midfield. 100 LBC’S OYO.
AYG back to the flag! #finishstrongfor SYD
ANNOUNCEMENTS:
– CRAZY TRAIN week of 7-24-23
– Shag Night 7-29-23 at Prodigal’s Church. Bunk Bed and his M will be teaching.
– 8-5-23 is Q School
– 8-29-23 is Thunder 10 Yr Anniversary.
– 9-30-23 is the WAGGLE. F3 COLA Golf Tournament. see Mud Dawg for details.
– 10-14-23 is the 11th Anniversary of F3 Cola!
COT: