Warm up

Arm Circles/Circle Arms

Abe Vagodas

SSHs

The Thang

Mosey to pavillion area and back to flag at various points throughout morning.

WW2s

Tricep dips

Step ups

Curls

Thrusters

Tricep extensions

Cocaine Bear Crawls

Trojan Merkins (

LBCs

Mike Tyson’s

Squats

Walking Lunges

Jump squats

Thrusters

Mary

LBCs and something else that I forgot already 🤷🏻‍♂️

COT

Reminder about Keystone Convergence and ultimate this weekend.  Prayers for Big Blue and PAX dealing with health/injury issues, relational issues, etc.  If you are struggling with something, reach out to someone, you are not a burden.

Great work men!  Always good to come back to the Den, where my F3 origin story began… 🦞