Date: 2025-05-31

AO: rumble

Q: Spirit Fingers

PAX: Bionic, Bishop, CDC, Frodo, Schnitzel, Sharpie, Spirit Fingers, Wee Man, Yogi (Florence), Dunkin

FNGs: None

COUNT: 10

CONDITIONS: Cool, Clear, 60 degrees

WARMUP: 10 arm circles forward and reverse, 10 OH claps, 10 forward claps, 10 imperial walkers, 10 Hillbillies, 10 low slow merkins, 10 mountain climbers

THE THANG: Escalators 5 rounds, 5,10,15,20,25 reps. SSH, LBC, jump squats, merkins, high knees

Mosey to car line for Dora 1,2,3. Partner up for 100 incline merkins, 200 dips, 300 squats

Mosey to launchpad for AMRAP. 15 minutes.

SSH, OH block press, shoulder raises 10lb dumbbells, 30lb slamball squat thrusts, plank, upright rows 30lb ruck, 35lb kettlebell curls, lbc’s, Balboas, run a lap and rotate.

Finish with 10 Burpees OYO.

MARY:

ANNOUNCEMENTS: Demo Shoe sale today, Father’s Day donut ruck

PRAYER REQUEST: Marriages young and old, graduation parties and families

BOM: Spirit Fingers

MOLESKIN: Great workout today. He was t weather. My first Q in a while. Forgot how much I missed it. We got a little lazy towards the end, hence the burpees to finish. Grateful for F3 and my brothers for coming to get stronger together this morning!