Q: Leprechaun
PAX: Kilt, Nelly, Ramblin Man, Sheets, Polo
FNGs: None
COUNT: 6
WARMUP:
15 SSH IC
15 IW IC
10 TTT IC
10 Merkins OYO
10 Squats OYO
10 LBAC IC
10 LBAC Reverse IC
10 RTR IC
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THE THANG:
Rucking to Pain Stations
Pain Stations consisted:
Coupon Merkins
Curls
Goblin Squats
Lunges
Dumbbell swings
Overhead Press
Big Boys
Flutters
Finished with some speed work on the basketball court.
Half court back, full court back
5 Merkins, 5 Squats, 5 BB
Half court back, full court back
10 Merkins, 10 Squats, 10 BB
Half court back, full court back
15 Merkins, 15 Squats, 15BB
Half court back, full court back
#finishstrongforSyd
Back to COT to finish with plank work and ring of Fire.
MARY: included
ANNOUNCEMENTS:
07-14-23 0700 F3 Dads Emily Douglass Park
07-24-23 0530 Start of Crazy Train at The Bull
07-29-23 1900-2300 F3 Shag Dance Night at Covenant Rd PCA
08-05-23 Q School
08-18-23 F3 Dad’s Camp f3lakewylie.com/index.php/2023/06/05/f3-dads-camp-2023/
08-29-23 0530 Thunder 10 Yr Anniversary
09-30-23 F3 Columbia Golf Waggle
10-14-23 F3 Columbia 11 Yr Anniversary
11-??-23 Sandlot 10 Yr
COT:
Prayers for Syd!