Q: Ruby
PAX: Bayou, Coin Flip, Fenway, Hasbro, Looney Toons, Ruby, Two Gloves
FNGs: None
COUNT: 7
WARMUP:
SSHs x 10 followed by 3 burpees
IWs x 10 followed by 3 burpees
TTHs x 10 followed by 3 burpees
Hillbillies x 10 followed by 3 burpees
LBACs forward and backwards x 10 each
Arm flutters, Raise the roof, Michael Phelps x 10 each, followed by 3 burpees
THE THANG: More burpees!
Part 1
10 pull ups
15 Merkins
20 core exercise (varied)
Each set followed by a variation of 3 burpees
Part 2
Bent over rows with coupon x 15
Chicago sit ups x 15
Curls for girls x 20
Each set followed by 3 burpees
Part 3
Renegade rows with bricks x 10
Reverse shoulder flys x 15
Core x 20
Supermans x 20
Each set followed by 3 burpees
Rinse and repeat Parts 1, 2, and 3 including the burpees
MARY: nah
ANNOUNCEMENTS:
Prowl tomorrow at Sandhills – 515
Bayou Q on Saturday – location forthcoming
COT:
“Take good care of the asset”.
1 Corinthians 6:19-20
Do you not know that your bodies are temples of the Holy Spirit, who is in you whom you have received from God? You are not your own, you were bought at a price. Therefore honor Hod with your body.
It’s what we do at F3