COUNT-OFF & NAME-O-RAMA:
PAX: Agnes, Ina, Sex Panther, Sound Machine and The Gambler
QIC: Aaarrrggghhh
AO: Coffee Park
F3 DISCLAIMER & WELCOME: Check
WARM-O-RAMA:
SST, IST, Veggie Pickers, Slow side lunges & Good Mornings
THA THANG:
ran around the neighborhood and did the following:
- T-merkins x 20
- Burpees x 11
- Knerkins x 21
made our way back to coffee park to partner up for a DORA
- Bonnie Blair’s x 150
- American Hammer x 100
- Nolan Ryan’s x 50 (both sides)
- Kraken Burpees x 25
slight jog back to the soft top and finished up with the following:
- Turkish get-ups x 12
- Revers crunch x 12
- Indian run bear crawl x 2 rounds
- Uptown crunches x 12 each side
- Mountain climbers x 25
- Plank jacks x 25
- Heels to heaven x 25
CIRCLE OF TRUST/BOM:
Continue to pray for our doctors/nurses and hope the nation can continue to heal with each other.
MOLESKIN:
West side was thin this AM but can only assume they are just resting to give it all they got at a 2nd Choice workout with the one and only Rump Roast. The legs are feeling a little sore but really glad the audible is ALWAYS in the back pocket and switched the Bonnie Blair’s to single count vs double. Thankful for you guy in F3 that make this so fun. Can’t recall any mumblechatter that I haven’t enjoyed with F3.
ANNOUNCEMENTS
- F3 Golf
- TID 18K this weekend 3.6.21
- San Antonio Go Ruck
- Last chance to donate for fundraiser Agnes is working on. Even the little stuff counts.