Warm up with the Maintenance Crew 

Windmills IC x 15

Low Slow Squat IC x 15

Arm Circles IC x 15

Circle Arms IC x 15

21s – we had to do twice because Q can’t follow his own instructions 🙄

The Thang-Maintenance Crew split off to do Maintenance Crew things

We did 6 rounds of cardio(running 400m) followed by the following coupon exercises:

1. 20 coupon OH press + 15 merkins

2. 20 coupon bent over rows + 20 coupon curls

3. 20 coupon front raises + 15 Carolina dry docks

4. 20 coupon floor press + 20 skull crushers

5. 20 coupon upright rows + 15 diamond merkins

6. 20 coupon thrusters + 10 burpees

When done with the 6th round: Some of us caught up on burpees, some of us picked up the 6, and most of us were just gassed til we were done! Then went on a slowsie to cool down.

Mary

Stretch OYO

COT

Announcements:

Ultimate next Saturday at Rapho

(I know I’m missing something else-feel free to post the announcements I’m missing)

Praises/Prayer Requests:

Granola traveling home from down south

OneShot M & daughter in NYC @ Broadway

Meatball knee

Missions trips: Popo & Rocket Man’s son

Thanks for coming out this morning. I enjoyed the workout and conversation. Very thankful for F3!

Rocket Man has to launch 🚀