Awesome job this morning!
Started off with Bodett called side straddle hops x 25 IC followed by Huffy’s arm circles x 15 IC forward/reverse.
20 merkins, Plank for 90 seconds, and then 6″ with Butt Fumble having the 30 count!
Hamstring stretch on left leg and then right leg. 20 Merkins oyo.
Thang: 12 stations with 1 minute AMRAP followed by 15 second break to next station.
Side Straddle Hop
Jump Rope
Curls
Burpee
High Knees
Band Walk – Side to Side
Plank
Side Lunge Row with weight
Squat Hold
Tricep Extension
Mountain Climbers
American Hammer
Always good to finished off 2 revolutions. Pax was nice enough to let Q know that 2 cycles were completed. Boone’s farm broke out of the side exercise band. Strong work buddy! #willgetsomebiggerones
Q called for Pax to grab weights and do T-bar Merkins for approximately 90 seconds. 20 oyo Merkins, followed by A-Z (feet together spelling alphabet) and then followed by 6″ leg hold x 30 seconds with Snowden on the count, and then there was a Pax request for Crunchy Frog x 20 IC
Awesome job this morning!
COT by Paula Dean
Announcements:
Blood drive this Sunday! We have 18 spots to fill. Get family member signed up. 12 pm – 4:30 pm. Butt Fumble is going to be grilling! This is 2nd annual F3 blood drive!
Sacked called 3rd F at Caribou Coffee this morning after workout.
PAX: Wilson
QIC: 06/21/16
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