When: 7/20/17
QIC: Snack
Pax: Hannibal, Tuba, Spur, Dom, The Saint, Pyro, Fish, Postman, Minivan, Tulip, El Chapo

11 men happily gathered in muggy weather to start the day

Thang:

  • SSH x 30
  • Merkin x 15
  • Front kick x 30
  • Run 1 lap
  • Plank
  • Mike Tyson x 15
  • Hillbilly x 30
  • Frankensquat x 30
  • Run 1 lap
  • Plank
  • LBC x 30
  • LB Arm Circle x30 forward, x 30 backward, x 15 hand claps
  • Imperial walker x 30
  • Boxing jabs righty (regular speed, accelerated)
  • Boxing jabs southpaw (regular, accelerated)

Mosey to bottom of parking lot, line up
Circuit training (2, 4, 6 and 8 reps in progression):

  • star jumps at first station
  • SSH at 2nd station, base of hill
  • burpees at top of hill
  • step-up or jump up
  • run back down

Finish at top and plank (right arm, left arm, RA/RL, LALL)
mosey back
traveling Mary, each with 10 second hold
Dolly x 30, run to base of hill
Freddy M x 30, run to top of hill
High slow flutter x 30
Rosalita x 30
15 lunges then mosey back
Low flutter x 35

COT

As always, excellent effort and camaraderie by the F3 brothers today!

Pyro led a prayer, including for Gomer’s daughter (Update: surgery successful!)

Mention of the Boerne launch coming in Sep.

Snack

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