AO: f3tradition
Q: Guinness
PAX: brutusf3, Machuman (Machu Picchu), stash, r2d2, Kazoo, Guinness
FNGs: None
COUNT: 6
WARMUP:
The Usual
THE THANG:
Partner Exercises: Partner 1 does run and pull-ups while Partner 2 does Curls. Partner 1 does run and chin-ups while Partner 2 does OH Press. Partner 1 does run and knee-ups while Partner 2 does Chest Press. Partner 1 does run and leg-ups while Partner 2 Squats. Mosey around building doing 5 stations: 1. Dips and Picnees, 2. Donkey Kicks and Balls2wall. 3. Burpees and WW2s. 4. Jump Squats and Apoloonos 5. Hand release Merkins and Extreme Mtn Climbers. Back to Partner Exercises: Partner 1 does run and pull-ups while Partner 2 does Curls. Partner 1 does run and chin-ups while Partner 2 does OH Press. Mosey to Mary
MARY:
Reverse Crunches, Flutter Kicks, Mason Twists, LBCs, Crunchy Frog, Planks
ANNOUNCEMENTS:
NAMI Event Oct 14th
COT:
PRAYER: Teachers at @r2d2’s, @stash’s M, Julia, for upcoming knee surgery. Prayer for Ms Mendoza going home to to die with pancreatic cancer.
Moleskin: Great job, men. Good to see @brutus with us.