- Workout Date - 07/26/2016
- Q In Charge - Rusty
- The PAX - Homeward Bound, Rocky Top, Squeal, Clapper, White Walker, Aflac, Geppeto
- AO -
Numbers were up today at the tank yard. Rocky top got lost on his way to the basketball game, squeal forgot to text that he wasn’t coming, Aflac was already doing a warm up run in the parking lot when the Q showed up and reminded him it was F3 day. 5:25 and we already had a crowd.
Start with a warmup – SSH’s and IW’s.
Mosey to the play set.
Lets do 9’s
8 Pull-ups + 1 double count down up with each leg = 9
7 Pull-ups + 2 double count down ups with each leg =9
etc.
Mosey to Hermie’s Holler (FYI saw Hermie Moseying past my house at 5:30 P.M. today- Busted!)
Let’s do 20’s
20 Merkins, 20 Big Boys, 20 squats
Run to stop sign and back
Rinse and Repeat
Rinse and Repeat again
Mosey to BB court
FREETHROW RALLY
What do you know- we do have a BB game just for RT
Everybody shoots 2 Freethrows- 1 burpee for a miss- 2 for a make
Rinse and Repeat
did at least 16 Burpees per round – but not too many more- Clapper Clutch with making last 2
Circle up for Mary
Crunches Routine, Dead Cockroach, Supefly Burpees, More crunches, Freddie Mercuries
Done
Prayer Requests and Praise
A good time was had by all