QIC: Deep Dish
PAX: Fastlane, Clothespin, 9 volt, WuzntMe, Oiler, Topless
AO: The Battery
The weather out ther today is hot and shitty with continued hot and shitty in the afternoon. Tomorrow a chance of continued crappy with a pissy weather front coming down from the north. Basically, it’s hotter than a snake’s ass in a wagon roundup.
Mosey around the dog park to the parking lot
SSH ICx20, 3rd grade exericise ICx10, Abe Vagoda ICx10, Forward fold ICx10, Willy Mays Hays ICx10, Imperial Walkers ICx10.
Mosey around the volley ball pitch to the playground
Incline merkin ICx20, Big boy sit up ICx20, Hello Dolly ICx15, Merkins ICx20
Mosey to the pavillion & grab a rock
OYO: 20 curls, 20 military press, 20 squats, 20 dips
Mosey around the volley ball pitch back to the pavillion
Rinse & repeat
Mosey to the tennis court cabana & partner up
PAX 1 – Wall sit, PAX 2 High knees – min interval then switch
5 Burpees OYO
Rinse & repeat
Mosey to the tennis courts & circle up
BAC -Fwd ICx15, Rev ICx15, Moroccan night club ICx15, seal clap ICx15, Cherry pickers ICx15, Military press ICx15
Run a lap – Air Squats ICx20
Run a lap – Burpees OYOx10
Run a lap – Lunges OYOx10
*Missed the Swiss Alps on our tour but we will get it in next time!
Be mindful of who is looking up to you as a leader and remember no matter how upset you get don’t lose your cool.
BALL OF MAN: Prayer requests for Sparky’s dad who is approaching the end of his journey, Topless’ dad who is suffering from an infection and Fastlane’s grandmother-in-law.
We have T-shirts!!!!! Thank you, Wuz!!!!!
Saturday 8/10/19 – F3 Dad’s workout. Bring your 2.0 to the Landfill
Saturday 9/7/19 – Scenic City Mud Run – Greenway farms