63 and clear.
20 pax showed up in the amphitheater for Kardashian’s F3 2nd anniversary Q.
DISCLAIMER
PRAYER
COP
The THANG
Warm-UP
SSH x 20 IC
Imperial Walkers x 15 IC
Mosey to the South end of the park
Through the tunnel x 10
Don Quixotes x 10
Mosey back to the flag
Merkins x 10
Squats x 20
Mosey to the South end of the park
Baby Arm Cirlces x 20 forward, x 19 reverse (YHC is working on OCD tendencies)
Plank Jacks x 20
Mosey to the cones
B.O.M.B.S. away!! (pair up)
Burpees x50
Overhead Claps x100
Merkins x150
Big Boy Situps x200
Squats x250
Runner goes to the cones ~40 yards (80 yards total)
Mosey to the Flag
MARY
Flutter kicks OYO while waiting on the 6 then Flutter kicks X20 IC
CIRCLE OF TRUST
PRAYER
MOLESKIN
“…for the invigoration of male community leadership.” One way to build this capacity is to step up and lead a workout. A meeting before a board or your boss is much easier if you’ve led a bunch of guys in a workout at 5:30AM. Contact Kardashian or Swingline or Penn-Segal for info on getting on the calendar.
ANNOUNCEMENTS
2nd F pool party event on August 4th. 3-7pm. Gates at Highland pool and pavilion. Bring your Ms and 2.0s. Will likely have a 2.0 workout built in to this, which is a ton of fun. More info to follow. Get in on your calendars.
Meet the MOuntains Outdoor festival: We MAY have a booth at the festival. THis is August 24-25. Even if we don’t get a booth, we can make a name for F3 by having a HUGE contingency running the Mountain Mile Beer Challenge: https://www.facebook.com/events/271269736773238/
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