Date: 08.14.23

AO: scrooge

PAX: Yogi,, Thriller,, Gov’na, Big Worm, Big Hurt, Sawdust, Banjo, Web, Pinto, Paycheck

Q: Paycheck

Total: 11

FNGS: 0

CONDITIONS? Muggier than a frozen chicken nugget in the air fryer

Warm-Up: x 10 In Cadence: (IC)

• Forward Claps

• Overhead Claps

• Imperial Walkers

• Squat

• Hi Plank

• Shoulder Taps

• Hand Release Merkin

• Mountain Climbers

• High Plank

• Lunge to SE Fence

• Side Straddle Hops

• High Knees

• Reverse Lunge to W end of Parking lot (tennis court)

• Curb Merkins L Hand

• Curb Merkins R Hand

• Karaoke to light poles 3

• Curb taps

The Thang: AMRAP

• 50 lb Kettlebell single arm Farmer’s Carry 25 yards, swap hands back

• 20lb Kettlebell Single arm swing

• 20 lb corkscrews

• 20 lb corkscrews (opposite side)

• 20l b slam ball

• Cindy Blockeees

• Battle rope

• Pushup Grips

• Ruck bent rows

• Pullups

• Rinse and repeat

• Recover

COOLDOWN

• 20 Side Straddle Hops

• Richard Simmons x 10

• 20 Bonnie Blairs, single count; OPTION: modify to jump squat

MARY:

• Heels to Heaven x 10 IC

• 6 inches

• Flutter Kicks x 20

• 6 inches Draw your shapes circle, triangle, square

Mosey to Launchpad

• Forward claps x 10 IC

• Victory Lap around da Hoppa’s Yard

• Forward claps x 10 IC

Announcements:

Wednesday is third Wednesday AKA Rampage AKA monthly benchmark.

Location:

180 N Irby Parking Deck, courthouse entrance.

Friday, Saturday, Sunday is Camp Thunderbird F3 Dads Camp

https://f3-lake-wylie.ticketleap.com/f3-dads-camp-2023/

Count-O-Rama

Name-O-Rama

Pledge

Web took us out in Prayer

• dietary mods for M’s

• Jobs for Pax

• move ins for students

:rotating_light: if anyone knows Thomas Schnibben, EH him. Great job Big Hurt for inviting him as he was walking to his car OYO during BOM. #TCLAPS