AO: bigball
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees
ANNOUNCEMENTS:
1. 2nd F coming soon
COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
Daniel 1:8 ESV
“Resolved” – discipline that was decided beforehand