Warm up

Mosey down and up parking lot

Michael Phelps IC x10

Arm Circles IC x10

Circle Arms IC x10

Seal Claps IC x10

T Claps IC x9

The Thang

Partnered up

1 PAX did an AMRAP while the other took his coupon across the soccer field and did 10 reps. Partners switched after 10 reps were completed. Continued for 7 minutes.

Exercises were as follows:

Round 1: OH Press AMRAP & Block Merkin x10

Round 2: Curls AMRAP & Front Raise x10

Round 3: Skull Crusher AMRAP & Floor Press x10

Mary

Stayed with partner

Concrete Canoe for 2 minutes

100 LBC between partners. While 1 was doing LBC, other was holding plank.

COT

Announcements:

CSAUP event at Little Chiques park, Aug 15th. Still room for teams. Some teams need more PAX to join. Sign up through Slack.

F3 Reading launch next Saturday, Aug 8th. We will be organizing a clown car trip. 

Gettysburg anniversary happening at end of August. More details to come.

Praises/Prayer requests:

Cat: son should be coming home today and beginning outpatient therapy on Monday

Patches: friend (F3 Ketchup) and his son going through some things

Ultra: him and his wife are expecting their first baby!!

No Doubt: praise for safety and good time doing stock car racing last week; glad to be back out at F3 workouts 

Brisket: brother with stage 4 cancer

Injured pax and families

Thank you all for showing up this morning and putting in the work!

Rocket Man has to launch 🚀