AO: f3tradition
Q: Guinness
PAX: HotWheels, Moonlight, Guinness, Neon
FNGs: None
COUNT: 4
Well done, Men! Good conversation on Good Nutrition and the discipline it takes. It helps to have brothers to help us to do hard things. Go hard and stay hard!
WARMUP:
SSH x15IC , IST x15IC, Penny Pickers x10IC, Windmills x10IC, Arm Circles x10 each way, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Mosey to Portico
People’s Chair Alt Punch x15IC, Wall Taps x20, Donkey Kicks x20, Decline Shoulder Taps x10IC, Merken Kick Throughs x10, Mike Tyson’s x10, Crab Kicks x10IC, Decline Mountain Climbers x10IC, Balls to the Wall

Mosey to corner of building
Burpees x10, WW2s x20

Lunges to half way
Reverse Lunge to corner of building
Jump Squats x20, Apolonos x20

Bear Crawl to other building corner
Hand Release Merkens x20
Dying Cockroach x10IC

Pull ups x 5, Merkens x10, Run around island.
Chin ups x 5, Merkens x10, Run around island.

Mosey to picnic tables
Dips x10IC, Step up w/knee up x20

Mosey to Mary
MARY:
Flutter Kicks x10IC, Homer to Marge, Crunchy Frog x15IC, Freddy Mercury x15IC, Mason Twists x15IC, Plank
ANNOUNCEMENTS:
– Passport Challenge begins in August
– Healthy Eating Challenge begins in September
– Charlotte Rescue Community Cafe 5K
– Blue Ridge Relay in September

COT:
Prayer for unity in our country.
Prayer for Gaza, Ukraine, Sudan and peace in the world.