AO: f3afton
Q: Guinness
PAX: Dial-up, Shooter, hop_hunter, Big Blue, Spaz, Guinness, Geppetto, Phidippedes, Iron City, terribletowel, hokie_pokie
FNGs: None
COUNT: 11
Great work at f3afton this morning. Thanks to each man who posted – your presence makes a difference to all who were there and to each of our families. Keep posting because your presence in this life is valuable and your life is worth the investment.

WARMORAMA:
SSH x20IC , IST x15IC, Penny Pickers x10IC, Arm Circles x10 each way, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Partner up
Mosey to the medical building across the street.
Partner one runs around the building while partner two does lunges, then switches.
Partner one does broad jump Burpees while partner two runs around building then switches.
Partner one bear Kroll’s while part two runs around building then switches.

Mosey to the Picnic Shelter
Dips x10IC
Step-up Knee ups x 20 alt
Incline Merkens x10IC
Derkens x10IC
Picnicees x10

Mosey to the tennis courts

Wall of pain medley
People’s chair w/alt fwd & OH Punch
Decline Shoulder taps x10IC
Crab Rockette Kicks x10IC alt
Bridge Rockette Kicks x10IC alt
Decline Mtn Climbers x10IC
Merken Kick Throughs x10 alt
Donkey kicks x20
Wall Taps x20
Mike Tyson’s x10
Balls to the wall

Mosey back to Picnic Shelter for Mary

MARY:
Leg ups x10IC
Crunchy frog x15IC
LBCs x15IC
Ugandan Twists x15IC
Homer to Marge
Freddy Mercurys x15IC
Plank

COT
ANNOUNCEMENTS:
This Saturday 8:30: NAMI Walk
Saturday June 6: Harrisburg 13 year anniversary.
Prayer:
CPAP’s recovery.
Guinness’ trip to Californian to see his brother Ray.

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