AO: f3kannon
Q: schnitzel
PAX: The Burgh, Cupid, Squid, Sir Topham Hatt, Grandmaster, Steel Cannon, Big Country
FNGs: None
COUNT: 8
Tad warm and muggy, but it’ll get worse before it gets better.
Sorry excuse for a disclaimer, but we’re all seasoned vets, off we go.
WARMUP:
Mosey to military circle, pass Toppy in speedy Camaro, nobody likes SSH x60!
THE THANG:
Yeah baby, we did 60 SSH, before most people are out of bed! Take the rest of the day off, well after 6:15.
Windmill x10 (there were those wanting to do 60)
MC x10
Peter Parkers x10
Plank Jack x10
ISTs x10
Arm circles

Mosey to Dale.

3 exercises, do x5 of each, then lap, then do x10, then lap, then x15, lap.
Round 1
1. Jump Squats
2. Core Killers
3. WW2

Round 2
1. LBCs
2. Jump Lunge
3. Dips

Round 3
1. Rev LBCs
2. Smurf Jacks (when 60 regular jacks aren’t enough)
3. Step ups

Round 4
1. Apollo Onos
2. V-Ups
3. Plank (20s/40s/60s)

Mosey back to launch.

MARY:
45 secs of stretching.

ANNOUNCEMENTS:
Get on the Q signup, come out an post on July 4 weekend, 2 weeks out.

COT:
Prayers to Reboot, on the mend.
Prayers to Clickbait at f3rollingstone getting heart catheter this morning. Reminder to stay up on physicals, since you all are getting older, calcium test good idea.
Praise to my 2.0 @Beef, getting general manager position at Chick Fil A at Afton. A move up in the hierarchy, getting it done, his pleasure.

Fellas, I appreciate you all. Seems like I’ve been on the IR more than off lately, no reason to think that trend won’t continue. It’s a mental game for me to come out and just do what I can. I’m getting there. Today had little to no upper body, as per doctor’s orders, trying to get pinched nerve to calm down all the way, but in the home stretch I’m praying.

Great having :coffee: with you all, and appreciate the 3-Fs. TClaps to Steel Cannon for posting back-to-back, as YHC Q’d similar beatdown at f3rollingstone yesterday.
SYITG.