AO: f3dawghouse
Q: Slash
PAX: Buck, turbine
FNGs: None
COUNT: 3
WARMUP:

20 SSH
10 Windmills
20 mountain climbers
10 toe sweeps

THE THANG:

Station 1:
15 curls, 15 tricep extensions, 15 clean presses
Slow mosey

Station 2:
15 goblet squats, 15 low flutters, 15 donkey kicks
Slow mosey

Station 3:
15 Am Hammers, 15 LBC’s, 15 plank KB pull-throughs
Slow mosey

Domino 1
Each pax takes turns rifle carrying their bell up the pathway and back while the others do SSH

Repeat stations 1 – 3, with 20 reps, and swap bells with someone else

Domino 2
Each pax takes turns lunge walking up the pathway with their bell, while the others do glute bridges

Repeat stations 1 – 3, with 15 reps, and swap bells with someone else

MARY:

15 W’s
15 RBC’s

ANNOUNCEMENTS:

10/14 – “Bringing Hearts and Minds together” NAMI and F3 family-friendly event at Frank Lisk Park

10/28 – Community Matters Cafe fundraiser dinner (sponsored by F3 Metro) $100 per plate to support life skills training

COT:

Prayers for Bucks upcoming surgery, and recovery