AO: F3Comanche
Q: Spaz
PAX: Avalanche, sully, buckwheat, hammer, pongo, Highlighter, Spaz
FNGs: None
COUNT: 7
WARMUP: 21s – In unison PAX does SSH IC and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. Only took 2 attempts!
IST, Penny Pickers, Arm Circles, Michael Phelps.
THE THANG: 11s – 10-1 Ladder Squats\RBCs using the new sidewalk which in hindsight was both too skinny and too long as we managed to get a mile during this. Yet we persevered and then made our way to the front sidewalk. We gathered to roll the F3 dice of exercises. 4 dice per roll. 7 total rolls as each PAX rolled once with a hint of modification sprinkled in. A collection of upper body, abs, lower body and running took place each roll.
MARY: No time for mary.
ANNOUNCEMENTS: 3rd F opportunity this Saturday in Kannapolis with Afton AO. 114 Wood Avenue, Kannapolis, NC
COT: Buckwheat’s coworker’s mom passed. Kevorkian’s mom passed. Prayers for their family and friends.
Honor to lead gentlemen. Thanks for showing up today. We are all better for it!