disclaimer for FNG SweatShop and the 5 core principles.

warmup:

• arm circles and circle arms (side note…Bunyan finally got these right)
• michael phelps
• grasspickers
• imperial walker
• 21s – nailed it first time.

the thang

on the track – exercises at the “corners” jog the curves and chaser sprints on the straightaways.

• corner 1: OH Press, Alpos, Curls
• jog the curve
• corner2: extreme derkins, merkins irkins
• chaser sprint: partner A lays down partner B standing 10m behind. On the go call partner has to get up and sprint before partner B tags them. Get tagged – 3 burpees. Don’t tag your partner – 3 burpees
• corner 3: sissy squats, monkey humpers, side squats
• jog the curve
• corner 4: JLo’s, flutter kicks, WWII
• chaser sprint
• repeato

* rep counts varied based on what Q felt was tolerable for all pax. Original plan was 15, 25,30 some ic and some single count.

moleskin: it is unbelievable the support we show for each other. I am very appreciative of the guys who were able to support an impromptu venture to get another AO up and running (not a running club). I am Inspired by you all to take what you give and not keep it for myself but to give it away to others at home, work and etc.

prayers…

• Stall’s 2.0 being welcomed into this world in less than 2 wks
• Ms of Bunyan and Eagle
• kids last day of school = prayers for kids AND parents

Announcement

1. Ultimate Saturday
2. picnic this Sunday at overlook
3. HoY CSAUP on Monday
4. convergence in July…if attending we’re asking pax to donate $5-10 to help cover the cost of coffeeteria, water, snacks and speaker DarkHelmet.