AO: Comanche
Q: Ice Bath ,
PAX: Ice Bath, hammer, pongo, hokie_pokie, Spaz, Avalanche, Buck, Sully
FNGs: None
COUNT: 8
WARMUP:
SSHX 15
ISTx 10
Windmills x 10
Arm circles / michael phelps

THE THANG:
Get some blocks, back to the flag
complete total reps with partner, alternating between arms & abs exercises- abs exercise is timer
365 merkins / 25 LBC’s
365 curls / 25 Low Flutters (2-count)
365 chest press / 25 second plank
*some started 365 Bent over rows / 25 freddy mercury

MARY:
Return blocks and quick stretch

ANNOUNCEMENTS:
Afton 8 year anniversary beatdown tomorrow!
The Bridge 5 year anniversary this Saturday, should be a big crowd
Lake day this weekend, hammer had the deets!

COT:
Prayers for Buck & Hammer grandchildren on the way!
Pray for Ruthie & fam
Pray for Opie’s dad funeral and family
Praise for F3 brotherhood and what it’s meant to me this past year, thank you fellas!