Weather: 70 degrees, with some thunderstorms

PAX:

• Headlock
• Cosmo
• Incognito – from Lexington
• State
• Cornwallis
• DC
• Logger

Disclaimer:

• We’re not professionals.
• We don’t know your fitness level.
• F3/North View Church isn’t liable.
• Dangerous ground.
• Modify.

Warmup:

• Shuffling
  • Jog in place
  • SSH
  • High Knees
  • Butt Kickers
  • Power Ups
  • Mummy kicks
• Stretch routine for hamies, lower back and groin

Thang:

Cosmo’s Q

• Circle Merk to 10

Then Cornwallis’s Q

• 5 Rounds of:
  • 5 Pull-ups
  • 10 Burpees
  • Lap around the circle
• 30 Monkey Humpers
• 20 Slow Deep Squats

Then Logger’s Q

• Barnburner
  • 20 Dips
  • Wall sit with 20 overhead claps and 20 moroccan night club
  • 20 Dirty Hook up
  • 20 Pickle Pounders

Mary

• 20 – LBC
• 20 – Sun Up Sun Down
• 20 – Bicycles

Recover Recover

Moleskin:

With no clear Q signed up, but 3 prepared for back up we split up for 15 minutes each. It worked really well with a good burn. Rain held up for about half the work out, we didn’t get too soggy. Not much mumble chatter, quiet group today – just putting in the work.

Thanks Men!