AO: shawshank
Q: Bulldog
PAX: Coon Dog, Chris Patrick95, Duff, BunkBed, Bulldog, Chester, Lego, Love Shack, Shine
FNGs: None
COUNT: 9
CONDITIONS: 72 degrees & Debby stuff
STRIDELITE: BB, Shades, Shine
DISCLAIMER know your aches & pains & injuries & modify as you see fit
OPENING PRAYER
WARMUP: 22 minutes of 3-man relay sprints in the rain. 11-minutes at 100-yards & 11-minutes at 50-yards
THE THANG: Partner up and 5 rounds of 7 x Shoulder Tap/Hand Release Merkins;
5 rounds of running place with dumbbells x 30 seconds/various weighted amounts;
2 rounds of Burpees with dumbbells with a stationary squat with dumbbell chest press
MARY: just some Debby for Duff today
ANNOUNCEMENTS: F3Lexington picnic this Sunday 8/11 1:30-6 Gibson Park Dam
COT: JoePa, Harmon’s, Bateman’s, people in path of storm, those battling addiction, loss of loved ones
DEVO: Psalm 56:3-4, Isaiah 41:10, Joshua 1:9; these versus speak of challenging yourself to leave your comfort zone. In addition to leading at your own AO, choose to exit your comfort zone and lead other AOs who may be struggling and looking for other leadership or workout ideas.
Q: Bulldog
PAX: Coon Dog, Chris Patrick95, Duff, BunkBed, Bulldog, Chester, Lego, Love Shack, Shine
FNGs: None
COUNT: 9
CONDITIONS: 72 degrees & Debby stuff
STRIDELITE: BB, Shades, Shine
DISCLAIMER know your aches & pains & injuries & modify as you see fit
OPENING PRAYER
WARMUP: 22 minutes of 3-man relay sprints in the rain. 11-minutes at 100-yards & 11-minutes at 50-yards
THE THANG: Partner up and 5 rounds of 7 x Shoulder Tap/Hand Release Merkins;
5 rounds of running place with dumbbells x 30 seconds/various weighted amounts;
2 rounds of Burpees with dumbbells with a stationary squat with dumbbell chest press
MARY: just some Debby for Duff today
ANNOUNCEMENTS: F3Lexington picnic this Sunday 8/11 1:30-6 Gibson Park Dam
COT: JoePa, Harmon’s, Bateman’s, people in path of storm, those battling addiction, loss of loved ones
DEVO: Psalm 56:3-4, Isaiah 41:10, Joshua 1:9; these versus speak of challenging yourself to leave your comfort zone. In addition to leading at your own AO, choose to exit your comfort zone and lead other AOs who may be struggling and looking for other leadership or workout ideas.
We missed Mungo, Cheers, Soaker, and the rest of the Shank regulars!
The playlist today honored top rock songs from Duff’s final years of higher education.