Q: beater
PAX: Alex (Spine) Englert, Curtis Hoberman (Dos Equis), Manish Bhansali (F3 – Aviator), Pharaoh, Ryan K. (Scrubbing Bubbles), Skynet, Srikanth Bondada (BabeRuth), Uday Jain (WallE)
FNGs: None
COUNT: 9
WARMUP:
SSH, WP, AC, CA, Abe V’s, copperhead squat
Circle up for two minute hand release merkin challenge from F3 Jacksonville
Dos 46
Babe Ruth 30
Aviator 48
Bubbles 36
Pharaoh 29
Spine 47
WallE 59
Skynet 55
Beater 71
THE THANG: with your block, do the following:
25 Curls
50 KB swings
1 loop mosey
25 Curls
50 bench step ups holding block (1=1)
1 loop mosey
25 Curls
50 barge/canoes (like a boat/canoe, but bench pressing the block during the canoe)
1 loop mosey
25 Curls
50 Thrusters
1 loop mosey
25 Curls
50 blockover burpees (do a burpee, jump sideways over your block, repeat)
1 loop mosey
PU the six
MARY:
Slow flutters, WWIs
ANNOUNCEMENTS:
F3 table at Pennington Day tomorrow (Blackhole leading), Popup beatdown at Rosedale Park tomorrow 6:30 am (Dos leading?)
COT:
Lifting up all prayers said and unsaid, give us the energy to do great things for those around us. Good convo over coffee on staying attuned to your health, staying moving, and staying connected! Also, some good ideas on how to go out in a blaze of glory when it’s our time. Always be thinkin ahead.
