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7/7/2020

4 Pax at The Pit for a horseshoe to work off those July 4th lb’s

Q: Cornwallis
Pax: Cosmo, Square, Cougar

Disclaimer given
F3 Core Principles stated

Warm-o-rama:
SSH x 20 IC
IST x 10 IC
Windmill x 10 IC
Weed Pickers x 10 IC

Thang

Mosey over to the northern most buildings beside Walgreens: Side shuffle, butt kickers, run backwards, skip backwards, regular

Horseshoe:
Run up the parking lot and around to the other end of the building, in the shape of a horseshoe. Complete the exercises in the order listed below and then run back to the other end and complete the exercises, until you have gone all the way up to 5 and worked back down to 1, running in between each one.

1- 20 Mtn Climbers (each leg)
2- 20 Hand Release Merkins
3- 20 Lunges (each leg)
4- 20 Peter Parkers (each leg)
5- 20 Burpees

1
1,2
1, 2, 3
1, 2, 3, 4
1, 2, 3, 4, 5
1, 2, 3, 4 (single Count on the descending because of time)
1, 2, 3
1, 2
1

Recover Recover

Moleskin:
-It was great to have the regulars back out after a July 4th vacation week. Thanks to Cosmo for coming down to join us, but he said he regretted it when he heard there would be a lot of running and he needs to make better life choices.
-YHC thought this looked easier on paper, but ended up being pretty good beatdown. Took a lot longer than expected, but we got it done.
-It was nice to run in between and “catch our breath.”
-Prayers up for Dr. Porkchop and M as they are fighting Covid.
-Thanks for coming out today men. It was a joy to lead you and let’s keep sharing F3 with other men and inviting them to come join us.

AYE!

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