AO: F3Rollingstone
Q: Life Alert
PAX: Pox, MC, Peanuts, Big Bird, Soprano, Life Alert, Clickbait, Detention
FNGs: None
COUNT: 8
WARMUP: wait on MC with some SSH x 10, IST x10, HillBillie x 10..mosey to HRMS for pp x 10, AB x 5, arm circle, tempo PS x 10, Apollo Ono x 10
THE THANG: mosey to the coldest street name in MC, Marquette. 5 lights and plenty of traffic. 10reps of ex at each light. Mosey to greenway and “get to the choppa” hill for 2-10 ladder of squats at bottom and burpee at top…counting by 2. LBC x 20 to catch the Qs breath. Mosey to shelter on GW for picnic bench press with all pax 15 IC. Partner up…P1 right n to bridge, P2 FK. Same, dips on bench x 50. CDD x 100. Mosey to long bridge, same partner setup 200 LBC. Head to top of GW, finish off with MH x 10 IC.
MARY: built in
ANNOUNCEMENTS: HDHH at JBs tonight. Sound off on slack.
For the record, Marquette street in Concord, NC 32 degrees, Marquette, MI 37 degrees
COT: prayers for R Bunch and his fight with colon cancer. Morrow family as they recover from house fire. All silent intentions.