AO: f3kannon
Q: Squid
PAX: Grandmaster, Squid, Cupid, The Burgh, schnitzel
FNGs: None
COUNT: 5
Man it is HOT! Let’s go!
WARMUP: Run to Veteran’s Circle. Get the body moving and do some warm up exercise. SSH, windmill, plank jacks, BSNs, Arm circles, merkins, and hillbillies.
THE THANG: Let’s go see Dale! 3 rounds of exercises 3 sets of 10 reps each round. After each round run the circle around Dale. 1st round LBCs, Step ups, and inclined merkins. 2nd round Core Killers, Squats, Apollo Onos. 3rd round plank jacks, ISTs, plank rotations. Mosey back to Mary.
MARY: 5 mins of intense stretching
ANNOUNCEMENTS: Change of Command on Aug. 13th.
COT: Prayed for the men of F3 and the crackhead in Dale Circle.