AO: F3Afton
Q: Spaz
PAX: bigblue, yellowcake, hokie_pokie, Opie, Buck, hop_hunter, Iron City, majorpain, Moolah, Run-Flat, Shooter, Spaz, @rainbow warrior,@model t
FNGs: None
COUNT: 14
WARMUP: 1 lap followed by SSH, IST, Penny Picker, Toe Sweep, Arm circles and Michael Phelps. Grab a block and head to the tennis courts.
THE THANG: Grab your block and go to the end of first court. Do 5 bent over rows. Leave your block and run back to starting line, run back to your block and take it to the end of the second court. Do 10 bent over rows. Leave your block, run back to the starting line and run back to your block and take it to the end of the third court. Do 15 bent over rows. Take block back to the starting line. 2nd round repeato with bent over rows, but add 5, 10, and 15 curls. 3rd round repeat bent over rows and curls, but add 5, 10, and 15 overhead press.
Partner up. Partner 1 holds the air chair position while partner 2 does 1 burpee, grabs a block for 2 forearms curls, 3 reg curls, 4 squats, 5 overhead presses. Repeat for 10 cycles of reps and air chairs.
Grab the F3 dice o’exercises. Roll 4 dice and do the exercise on each block. Their was a medley of lower body, abs, and upper body, and some form of running a lap around the courts. Repeato.
MARY: had time for 1 minute abs led by @hop.
ANNOUNCEMENTS: Happy hour June 22 6:30pm at @opie’s.
Can can beatdown June 24 7:00am. Bring 20 pounds of food for the pantry.
COT: Prayers for all graduates and their traveling families who came to celebrate with them.