AO: f3tradition
Q: Guinness
PAX: The Angler, Guinness, Barney, El Lawyer, Raul Gonzalez, Skipper, kinglouie, Space X, Herbie
FNGs: None
COUNT: 9
Great showing by the Pax this morning. Your presence made a difference.
WARMUP:
SSH x20IC , IST x15IC, Don Quixotes x10IC, Penny Pickers x10IC, Arm Circles x10 each way, Low slow squats x15IC, Mountain Climbers x15IC, Plank Jacks x15IC, Merckens x10 IC
THE THANG:
Mosey Parking Lot Hill
Partner Up where Partner 1 runs while Partner 2 does exercises then switches. Exercises: WW2s, Burpees, Air Squats.

Mosey around building stoping off to do exercises at Light Post and each corner. Exercises: Merkens x10, Burpeess x10, Apollo Onos x20, Hand Release Merkens x20,

Mosey to Parking Lot
Bear Crawl halfway.
Reverse Bear Crawl rest of the way.
Broad Jump halfway.
Reverse Jump rest of the way.
Wind Sprints x8 lines

Mosey to Portico
Wall Sit
Bridge Rockette x10IC
Balls to the Wall

Mosey back to Mary

MARY:
Leg Ups x10IC
Crunchy Frogs x15IC
LBCs x15IC
Freddy Mercurys x10IcC
Ugandan Twists x15IC
Plank
ANNOUNCEMENTS:
– Check with Slack regarding Beatdowns and other activities. Post updates as often as possible.
– July 4th Beatdown will be added to Slack.
– Special Beatdown on Thursday July 3rd compliments of Skipper and Herbie
COT:
– Gratitude for health