AO: F3Rollingstone
Q: Manwich
PAX: Clickbait, Detention, heatstroke, Hot Pack, Pox, Vespa-Odell, Golden Boy
FNGs: None
COUNT: 8
WARMUP:
SSH X 20, WM X 10, PP X 10, mosey w/ high knees, butt kickers, side shuffle, 5 inch worms, toy soldiers, walking lunges. Squats X 10, Merkins X 10, MC X 10, Superman’s X 10, Pickle Pokers X 10

THE THANG:
Reps:  20, 18, 16, 14….we only made it to 18
All exercises with kettlebell (slow movements, keep core engaged) Quality over speed:
-Figure 8’s
-Around the body
-X-Orbits
-Alternating marches, bell overhead
-Deadbug w/ bell extended behind head
-Side plank row
-American hammer slow, bell touches ground
-Seated 1-arm press
-Plank row
-1/2 Turkish getup
Walk 1 lap with bell overhead

MARY:
Stretching

ANNOUNCEMENTS:
COT:
Great start to week fellas. It was nice to isolate the core today. YHC is already feeling sore. Prayers for Heatstroke’s dad and family, unspoken request. Thankful for F3 and all you F3 Pax!  SYITG!