AO: rampart
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV
Q: Wingman
PAX: Spielberg, Lucille (Austin Williams), Skeletor, Outnumbered, Porthole, Feeny, (Binks) Caleb McDaniel, Wingman
FNGs: None
COUNT: 8
WARMUP:
25 SSH, 10 Tempo Merkins, 20 Mtn. Climbers, 10 Squats, 10 Grady Corn, 10 LBAC foreward+ Backward, 15 Leg Lifts, 10 TN Rocking Chairs
THE THANG:
similar to 11s but 7s instead.
round 1 is derkins + Dips with a run around the fountain after each set.
mosey to the playground. Round 2 is big bois and starfish crunches with crab walk in between. Mosey to the stage for Round 3. Box Jumps/Step ups lunge to the other side then twinkle toe squats. RTB
MARY:
Sherry, curse pirthole for 2 minutes of Samson Holds. we also peeped a Creeper!!!
ANNOUNCEMENTS:
Official lunch of Slumberyard AO. Pizza ruck on Saturday. Mt. LeConte hike in October.
COT:
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.
Matthew 5:16 NIV
Let us continue being a light to the community through F3. Let us shine the light on the path to the almighty and be beacons in these communities we plant in to continue to serve the men around us.