AO: thunder
Q: Phlegm
PAX: SweetTart, Oscar, Fallout (1st F), Traitor, DriveBy, Ronda, Churchkey, Spot, Dog-Faced Gremlin, FNG: Welcome, Bezos!!
FNGs: 2 FNG: Welcome, Bezos!!
COUNT: 11
WARMUP: SSH x 30, Through The Tunnel x 20, Windmills x 20, Imperial Walkers x 20, LBAC’s forward 15, backward 15, Merkins x 20
THE THANG: Run to gate of Emily Douglas Park, squats x 20, widearm/normal/diamond merkins 5x5x5 oyo, flutterkick x 20, widearm/normal/diamond merkins 5x5x5 oyo. Run down to auditorium. Incline Merkins x20, Decline Merkins x 20, Diamond Merkins x 5, Burpees x 5, run to playground and do 5 pull ups, back to auditorium, Bobby Hurleys x 20, Step ups x 20, Bonnie Blairs x 20, Box jump x 10, run to playground do 5 pull ups, back to auditorium. Plank 20 seconds alternating R arm up, then down and L arm up. Spot’s Plank Merkin of Death (down slow 10 count, hold 5 seconds, up slow 10 count). On our six, hold legs six inches, Freddie Mercury x 20, Iron Cross 20 oyo, Hello Dolly x 20. Imperial Squat Walker x 20. Run back to Parking lot.
MARY:Wall Squat with arms out 60 seconds, High knee and Butt kicker runs. Lunge walk/Burpees (2, 4, 6, 8, 10 each), SSH x 20, LBAC’s 20, slow fast Merkins x 10, High Knees until time runs out.
ANNOUNCEMENTS: Check slack. Convergence at State House for F3 Anniversary in mid October.
COT: Prayers for VHS, Beta’s family; Phlegm needs to learn how to count 1 leg.
Q: Phlegm
PAX: SweetTart, Oscar, Fallout (1st F), Traitor, DriveBy, Ronda, Churchkey, Spot, Dog-Faced Gremlin, FNG: Welcome, Bezos!!
FNGs: 2 FNG: Welcome, Bezos!!
COUNT: 11
WARMUP: SSH x 30, Through The Tunnel x 20, Windmills x 20, Imperial Walkers x 20, LBAC’s forward 15, backward 15, Merkins x 20
THE THANG: Run to gate of Emily Douglas Park, squats x 20, widearm/normal/diamond merkins 5x5x5 oyo, flutterkick x 20, widearm/normal/diamond merkins 5x5x5 oyo. Run down to auditorium. Incline Merkins x20, Decline Merkins x 20, Diamond Merkins x 5, Burpees x 5, run to playground and do 5 pull ups, back to auditorium, Bobby Hurleys x 20, Step ups x 20, Bonnie Blairs x 20, Box jump x 10, run to playground do 5 pull ups, back to auditorium. Plank 20 seconds alternating R arm up, then down and L arm up. Spot’s Plank Merkin of Death (down slow 10 count, hold 5 seconds, up slow 10 count). On our six, hold legs six inches, Freddie Mercury x 20, Iron Cross 20 oyo, Hello Dolly x 20. Imperial Squat Walker x 20. Run back to Parking lot.
MARY:Wall Squat with arms out 60 seconds, High knee and Butt kicker runs. Lunge walk/Burpees (2, 4, 6, 8, 10 each), SSH x 20, LBAC’s 20, slow fast Merkins x 10, High Knees until time runs out.
ANNOUNCEMENTS: Check slack. Convergence at State House for F3 Anniversary in mid October.
COT: Prayers for VHS, Beta’s family; Phlegm needs to learn how to count 1 leg.