AO: ao-the-swamp
Q: Ryan K. (Scrubbing Bubbles)
PAX: Patrick Chow (Black Hole), David Sherry (Bucky), JM ROONEY (GROVER)
FNGs: None
COUNT: 4
WARMUP:
– arm circles / circle arms
– abe vigoda
– chinooks
– weed pickers
– mosey to playground
– 5 motivators
THE THANG:
“The Smurph” – scaled down version of the Murph
Run 0.5 Miles
Complete 7 rounds of the following, modifying as needed
– 5 pull ups
– 10 merkins
– 15 squats
Run 0.5 miles
Bonus Thang:
Partner teams complete 60 WWII situps Dora-style. PAX #1 does the situps while PAX #2 lunge walks across the playground and back. Switch.
MARY: 1 round
ANNOUNCEMENTS:
– Movie Friday at ScarU’s place
– F3 Dad Camp 8/17
COT: Gratitude for time with family, for heath, prayers for safe return of traveling family members.
