AO: F3Rollingstone
Q: Pox
PAX: Life Alert, Vespa-Odell, Hot Pack, Clickbait, Detention, Pox
FNGs: None
COUNT: 6
WARMUP: mosey around AO with buttkickers, high knees, power skips, lunges (all variations), and backward run. COP warm-o-Rama: SSH, pennypickers, wlas, lumbergs, push-ups, bell around the world, slow deadlifts
THE THANG: 28 min cap, get as much done as possible:
Run lap
50 KB swings
100 KB goblet squats
50 KB swings
100 KB ballistic rows
50 KB swings
100 single unders
50 KB swings
100 KB push press
50 KB swings
100 KB SDLHP
Run Lap

MARY: cooldown walk and a few leg stretches
ANNOUNCEMENTS:
COT: prayers for @Detentions father after a fall. Continued prayers for all Pax and families and intentions. Prayers for more F3 recruits as weather starts to warm up.

Solid work all around this AM, a few complaint about being sore tomorrow, just consider this a Friday warm-up. I brought some heavier bells for a challenge but saw few take up the challenge. I don’t think anyone got to the SDLHP but with a few more minutes maybe we could have finished. A challenge for next time. Great to be back out after a week+ out of the groove.