Date: 07.05.23

AO: rumble

PAX: Sharpie, Wee Man

Q: Paycheck

Total: 4

FNGS:0

CONDITIONS: 80, stickier than a pair of hands eating a rack o’ ribs with no napkin

Disclaimer

Warm-Up:

In Cadence (IC)

⁃ Forward Claps x 10

⁃ Overhead Claps x 10

⁃ Stationary Reverse Lunge + hands on head x 10

⁃ Cuban night Clubs x 10

Mosey to light pole; Karaoke to light pole; grab a friendly rock.

⁃ Rock halos x 20

⁃ Rock prying squat w curls

⁃ Overhead press x 10

⁃ Lunges to pole

⁃ Overhead carry to pole

⁃ Backwards carry to end of curb

⁃ 20 king makers

⁃ 10 tricep extensions

Partner up

A: Run to bottom of hill, 10 proper jump squats

B: V Ups

2 rounds, 3rd round, run backwards up hill.

⁃ 10 overhead press

⁃ 20 stability Merkins (10 each side)

⁃ 10 triceps

⁃ 10 OHP

⁃ Overhead carry to wall

⁃ 45 degree wall calf raises x 20

⁃ 20 angled gas pumpers

⁃ 20 regular gas pumpers

⁃ 45 degree wall Calf raises x 10

⁃ Overhead press

⁃ Curl x 20

⁃ Overhead carry back to light

⁃ Side lunge with rock to next light

⁃ Backwards carry on centerline to next light

⁃ Return rock to rack

⁃ Victory lap

Count-o-Rama

Name-O-Rama

Announcements:

-Bowling 2F soon

-more baseball

Thinking about launching an F3 Florence P3 Circuit: Patios, Porches and ‘Pits. Biweekly Q’s.

I’m good to host an evening firepit with a strong fan. It’s surprisingly pleasant.

Is anyone else interested in hosting in the upcoming weeks, and do Thursdays suit? Please reply in 2nd-f thread

COT

Q took us out in prayer