Conditions: Nice beautiful breeze
BOM
Disclaimer
COP
TTT X 10 IC
LBAC X 10 F&B IC
Windmill X 10 IC
TTT X 10 IC
LBAC X 10 F&B IC
Micheal Phelps X 10 IC
Toy Soldiers X 10 IC
IW x 10 IC
The Thang
Pick your bell(s) and get ready to put in some work. Each exercise was done for 45 seconds with a 15 second “rest” to transition to the next exercise. Exercises were as follows:
Goblet Squats
Swings (Right)
Swings (Left)
Rows (Right)
Rows (Left)
Around the World (Right)
Around the World (Left)
High Pulls (Right)
High Pulls (Left)
Merkins
Flutter kicks
Rinse and Repeat!!!!
COT and BOM
Announcements
YHC looked around on the F3Lex page for other BB to see what other announcements are out there. Couldn’t find many backblast. Make sure you are posting one!!!
-7/14 Carolina Reaper
-7/17 Brayden Sox 2 year anniversary Q @Detention (Blue Rhino and Brayden will lead workout)
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-9/14 Tunnels to Towers 5K https://www.eventbrite.com/e/2018-tunnel-to-towers-5k-columbia-south-carolina-registration-43714249497
-11/3 City Ruck https://www.eventbrite.com/e/city-ruck-tour-2018-columbia-sc-tickets-44816559536
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
11/17 Hairy Bison Ruck/Run 15 K or 30K run http://www.runharbison.org
Prayer Request
Fletcher family and loss of 2.0
6 Foot Under
Katniss FIL
Ebert’s Dad
YHC’s M upcoming X-ray and oncology appointment