Flippin Pills

QIC – Geppetto

PAX – Ginger (barely pictured), Belding, Bunker, Pinto (not pictured), Big Worm, Mad Cow (FNG), Webb, Thriller, Gov’na, Tender Spice

Warmup:

10 ct LAC IC
10 ct reverse LAC IC
10 ct forward clap IC
10 ct overhead clamp IC
20 ct merkin IC
20 ct low n slow squat IC
20 ct burpee OYO
20 ct LBC IC
20 sec high plank

The Thang:

Split PAX up in 2 groups

Group 1 – Partner up – Pills

Round 1
Partner 1 – Curl 21s with the pill
Partner 2 – Big Boys until Partner 1 completes their set
Alternate: 3 rounds

Round 2
Partner 1 – 25 ct overhead tricep extensions
Partner 2 – Al Gores until partner completes their set
Alternate: 3 rounds

Group 2 – Partner up – Tire Flips

Round 1
Partner 1 – Tire flip down and back 10 times each way
Partner 2 – Squats until partner returns to home
Alternate: 2-3 rounds

Round 2
Partner 1 – Tire flip down and back 10 times each way
Partner 2 – Lunges until partner returns to home
Alternate: 2-3 rounds

Groups switch stations
Follow previous groups’ workout

Mosey back to parking lot

COT
Welcome FNG Mad Cow

Announcements:

Ultimate frisbee with F3 Marion July 17. Location TBA

Prayer Requests:

Webb – Release for work delayed. Found out at 4 pm. No resolution. Deep dive today for resolution

Gentlemen. Thank you for giving your all this morning and allowing me to lead you. I’m honored to be a part of this brotherhood

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