THE SCENE: 80 and sloppy from the start.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey towards Oval Office with warm-up movements along the way.
Hold Air Squat while Veep took his time climbing out of his vehicle that showed up at 5:30
1st Stop – Some SSH While Swerve Figured Out the lights on the new whip
2nd Stop – A few Tempo Squats
3rd Stop – Some Tempo Merkins
4th Stop – Walking Lunges to Stop Sign and Back
THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):
- 400 Meter Run
- 30 CMU Swings
- 15 CMU Thrusters
Abs for the 6:
Rinse & Repeat for the 6
- 5 V-Ups
- 10 Peter Parkers
- 15 BBS
- 20 Ankle Touches
6 Up Continue Work:
Rinse & Repeat 4 Time:
- 5 Burpees
- 5 Jumping Air Squats
- 5 Walking Lunges
- Run 200 Meter
MARY:
Got the Mary in while waiting for the 6 to finish up with Helen
COUNT-OFF & NAME-O-RAMA
6 Men Put in Full Effort
CIRCLE OF TRUST/BOM:
Always put forth YOUR best. No need to compare to others, you know if your putting in the effort to succeed.
MOLESKIN:
Galatians 6:3-5
If you think you are better than others, when you really aren’t, you are wrong. Do your own work well, and then you have something to be proud of. But don’t compare yourself with others. We each must carry our own load.
ANNOUNCEMENTS:
AO Q Flag Handoff Saturday 7/30/22 This weekend!
Work Day Cerebral Palsy Center 8/6/22
Men’s Meating on 8/20/22 6pm Mount Olive Baptist Church
Moses Beer Mile 9/10/22