AO: woodshed
Q: Silver Bullet , Ash (COMZ)
PAX: Ash (COMZ), noonan, Silver Bullet
FNGs: None
COUNT: 3
WARMUP: 20 each: SSH, Imperial Walker, grass pickers, calf raises
Q: Silver Bullet , Ash (COMZ)
PAX: Ash (COMZ), noonan, Silver Bullet
FNGs: None
COUNT: 3
WARMUP: 20 each: SSH, Imperial Walker, grass pickers, calf raises
THE THANG:
Run to Teddy’s house (1 mi.)
Monkey humpers (15)
1 Burpie
Teddy rolls (20)
Calf raises (20)
Monkey humpers (15)
Pain stations at every street/curve on the way back (20 count each time):
Calf raises
Squats
Edmonton Oilers Twists
Merkins
Big Boy Sit Ups
Do-se-dog’s (across the street, lunge walk forward, lunge walk back, repeat)
Low Country Crabs
Monkey humpers (15 in front of of G.L.O.W.S.’s house)
1 Burpie
Jog the rest of the way to the AO
:alert: ANNOUNCEMENTS :alert: :
Run Convergence in the Northeast on the last Friday of the month.
F3 Dads still going strong.
COT:
Continued prayers for Teddy and the rest of the Montague family. He’s back home and getting better day by day.
New baby in the F3 family.