AO: f3afton
Q: Guinness
PAX: Big Tuna, Guinness, Iron City, Opie, CPAP, Night Vision, Phidippedes, hokie_pokie, PeepingTom, Spaz, bigblue, Huggy Bear
FNGs: None
COUNT: 12
Well done, Pax! Great work by all and the best part – it was so much fun. Welcome back and great to see Phidippedes back in action. Thanks for allowing me to Q this morning. See you in the gloom!
WARMUP:
SSH x15IC , IST x15IC, Penny Pickers x10IC, Windmills x10IC, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Partner up! Partner 1 does exercise while Partner 2 runs around cones then switches with Partner 2. Each Partner does each exercise twice.
Cinderblock Burpees
CB Murder Bunnies
Derby Double Taps
Squat Thrusts
CB Swings

Run around building doing 10 Merkens 5 times + Monkey Humpers x20

Lunges
Bear Crawls
Crab Walks
Broad Jumps

Run around building doing 10 Merkens 5 times + Monkey Humpers x20
MARY:
Low Dolly Rosalitas x15IC
Crunchy Frog x15IC
Homer to Marge
LBCs x20IC
Plank Medley
ANNOUNCEMENTS:
Passport Challenge in August, Healthy Eating Challenge in September,
COT:
Prayer: Iron city’s co-worker’s new baby and his boss’ baby to be. Congratulations to Chicken Strip’s new baby.
Continued prayers for hop_hunter’s and the family due to his nephew passing away. Prayer for hop_hunter friend.