AO: swampfox
Q: CESS
PAX: Leprechaun, Kitty, Kilt, Collar, CESS, Polo
FNGs: None
COUNT: 6
WARMUP:
jog to the blocks
move under cover
Q: CESS
PAX: Leprechaun, Kitty, Kilt, Collar, CESS, Polo
FNGs: None
COUNT: 6
WARMUP:
jog to the blocks
move under cover
THE THANG:
5 rounds
10 SSH IC
3 Burpees
5 rounds
1 minute wall squats
20 curls
15 merkins
5 rounds
10 Bonnie Blairs
15 curls
20 military press
Take a lap to the front of the church and back.
Ab circuit
5 rounds
5 V-ups
5 Spot LBC’s
5 Iron Cross
Take a lap to the front of the church and back.
5 rounds
5 burpees
20 curls
15 military press
put the blocks up
25 LBC’s…time!
ANNOUNCEMENTS:
– Saturday is the 11th Anniversary of F3 Cola. 0500 is the preruck. 0700 is the bootcamp with fellowship to follow. NEW NANT’AN will be announced!
– 10-29-23 at 3:30 PM at Citadel Park Yoga Six is offering us a free yoga session with the M. Fellowship to follow.
COT:
Prays for the hostages and victims in Israel.