AO: The Rig
QiC: Swag
Pax Count: 3
Pax List: Frizzle, Swag
FNG Count: 0
Downrange: popcorn
Warm up:
SSH IC x 20
Tie Fighers IC x10 each side
Plank with opposite hand/foot raise
Weed pickers IC x10
The Thang:
Mosey around the block to construction site house and take coupon on a trip around the corner church. Stopping every 100 ft for 20 overhead press, 20 thrusters, 8 single leg deadlift. Kindly return coupons and mosey to rig.
3 sets of:
5 burpee, 20 squats
5 burpee, 10 pushup
5 burpee,20 walking lunges
5 burpee, 10 V-ups
Honor the rig with:
2 pullup:4 dip
4 pullup: 8 dips
6 pullups: 12 dips
Mary: flutter kick variable speed, pike ups, American hammers
CoT:
Pray for healing for the many sick among us, people with mental health problems (ourselves included), those men who struggle to provide for themselves and their families. May we be a community of support and encouragement for all men.
Naked Man Moleskin:
Shout out to lime scooter charger man who took popcorns scooter despite our protest, but then dropped off a fully charged one instead. Missed opportunity to invite to him to F3, but since he was already awake at 5:45 am what other excuse could he give?