Q: McNugget
PAX: Ratatouille, Bindi, Pinkman, Zuba, McNugget
FNGs: None
COUNT: 5
DISCLAIMER
WARMUP:
10 SSH IC
10 mountain Climbers IC
10 slow count squats IC
Little baby arm circles
10 forward IC
10 reverse IC
10 overhead IC
10 grass pickers IC
THE THANG:
Grab blocks
March to Ivy Hall (cusak, farmer’s carry, fireman’s carry)
Circuit:
5 kettle bell block swings
10 curls
15 overhead press
20 LBCs
Continue to Landrum (cusak, farmer’s carry, fireman’s carry)
Repeat Circuit
Continue to Duckie’s yard (cusak, farmer’s carry, fireman’s carry)
Repeat circuit
Stop at street light on Landrum
Repeat circuit adding 5 reps to each
Continue to Landrum Hill (cusak, farmer’s carry, fireman’s carry)
Bottom of hill- 10 merkins
Run half way up hill 5 burpees
Run down to bottom 9 merkins
Run up 4 burpees
Repeat until 6 merkins and 1 burpee
March back to AO (cusak, farmer’s carry, fireman’s carry) making a couple stops along the way for 20 merkins on block
Leave parking lot for FA tour- farmer’s carry, fireman’s carry
Back to AO- put up blocks
Finish out with 30 second plank
:alert: ANNOUNCEMENTS :alert: :
7/26- F3 Dads- McNugget Q
7/27- F3 shag- sign up
F3 Family day- details in Slack
COT:
Prayers for our country
Prayers for Sgt Slaugter’s new arrival