Q: Stubs
PAX: Wolfpack, Pitmaster, Half Lyfe, FLO, Siri, Stubs
FNGs: None
COUNT: 6
CONDITIONS: wet ground, warm air
WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons
THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.
Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo
Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks
Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo
Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3
MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.
ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack
COT: silent prayer and coffeteeria