Krusty’s second Q was stronger than his first. Humidity was at an all-time high and work was done.
Run to front of school
SSH x 25 IC
Squat x 20 IC
Russian twist x 20 IC
Merken x 15 OYO
Run to corner
Bear crawl 4o yards then lunge walk to other corner of the school
Run to benches
15 dips + 15 incline merkins x 3
Get blocks and take to corner of parking lot
4 rounds of 4 corners of the big parking lot
1
20 curl-press with block
10 HR merkins at each corner
20 curl-press; Plank jacks waiting on six
2
20 Big boys
10 solo iron cross at each corner
20 big boys; Flutters waiting on six
3
15 squat-press with block
15 lunges at each corner
15 squat-press; Plank waiting on six
4
20 LBC with block
15 Russian Twist at each corner
20 LBC with block; Air chair waiting on six
Blocks back
Wall sit for sixty seconds
6 burpees
Wall sit for sixty seconds
12 merkins
Wall sit for sixty seconds
6 burpees
Rinse and Repeat
COT led by Polo
BOM led by Krusty
Annoucements- Swampfox 4 year anniversary is on Tuesday, 6/27.
Sheets contributed to remember to run against traffic when you can see ahead, but to run with traffic when coming over hills and around corners.
Moleskin- Keep Cheech’s family and F3Lexington in your thoughts and prayers for the coming weeks.
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