AO: f3afton
Q: Moolah
PAX: Moolah, hokie_pokie, Iron City, Guinness, Buck, bigblue, Opie, Spaz, Phidippedes, Shooter, @model-t
FNGs: None
COUNT: 11
WARMARAMA:
Mosey with knee ups and butt-kickers
SSH x 20 IC
Windmill x 15 IC
Hill Billies x 20 IC
Penny Pickers x 10 IC
Slow Merkins x 10 IC
Back stretch OYO
Heel taps x 10 IC
Arm circles

Pick up block, to the med buildings.

1 mosey lap with side steps, Quadrophelia and calfophelia

THE THANG:
Partner up to get through the following exercises as a team. While 1 is doing the exercise, other runs approx 1/10 of a mile (timer):
– 100 curls
– 50 chin raises
– 100 tricep extensions
– 50 inchworms
– 100 LBCs
– 50 Apolo Ohnos
– 100 shoulder presses
– 50 goblet squats
– 100 bent over rows

MARY:
Burpees, Freddy Mercs, windshield wipers, plank
ANNOUNCEMENTS:
This Sat, 8/5 @ 7am: Afton 5-year anniversary beat-down
COT:
Praises for Hokie’s daughter who was cleared to resume gymnastics. Prayers for @poutine and expert medical care.

Thanks for joining all. My honor to lead you fellas.