AO: f3comanche
Q: Avalanche
PAX: sully, hammer, buckwheat, Avalanche
FNGs: None
COUNT: 4
Started sharp at 8.33 after Buckwheat got the flag. Needless to say The Flag needs respect, cannot fall.
Lunge walk
Frankeinstein walk
Mosey around the island to the school main entrance for

WARMUP:
Lunge Pulse icx10
Windmill icx10
SSH icx15
Penny pickers icx10
Mtn climber icx15
Plank jack icx15
Stomp jimper icx10
Arm circles and stretches

THE THANG:
Mosey to the rock pile . Get a rock and two rounds as below

COLT 45
Overhead press icx10
Bent over row ocx10
Inclined Chest Press oyox50 – R2: Dexlined 755
skull crusher oyox15

Declined LBC ic15 and Mosey to back porch for another two rounds of below

Muscle Ups 15
Table Press 25
Leg raise 10
The O – 10
Reverse hyper extension -10
Leg Press -25

Mosey around the school to Mary

MARY:
Nope

ANNOUNCEMENTS:
Hammer’s Ppace August 18

COT:
Amen