THE SCENE: Humid and calm
F3 WELCOME & DISCLAIMER: The usual
WARM-O-RAMA:
20 SSH 4 count IC, 10 baby arm circles front and back IC, lil’ bit of this and that, Michael Phelps, 10 tempo squats IC, 15 Grady Corns
THA-THANG:
Mosey to the Smokehouse for a CMU and off to the rock wall
15 minutes of Redrum
10 uphill murder bunnies
10 blockees at the pavillion
Rifle carry back to the rocks
Walk to basketball court with bicep curls
Sideline to Sideline Karaoke 8x (out =1, in = 1), plank until 6
15 overhead tricep extensions
Sideline to Sideline Hillbilly walkers 6x (out =1, in = 1), rest
15 Russian swings
Bear Crawl 2x out = 1/back = 1, rest
LBCs 20x
Alt Lunges 2x out = 1/back = 1
10 merkins
COUNT-OFF & NAME-O-RAMA:
12 HIMS, Welcome FNG “Clippy”
CIRCLE OF TRUST/BOM:
Just because your trash, doesn’t mean you aren’t capable of great things. Remember, it’s garbage CAN, not garbage cannot
- There’s always work to do to get better physically, emotionally, mentally, faithfully
MOLESKIN:
Coffeeteria! Thanks Stripped and Ribbed! Will need to break out music for my next Q so I make sure I talk louder for the PAX. My bad fellas.
ANNOUNCEMENTS:
Convergence July 2
PRAYER REQUESTS:
Ribbed’s family and Blindside’s dissertation