Only five PAX braved my workout this morning. However, we did have a Buckeye and Quiche sighting prior to the workout. Great seeing those two get some miles in.
Seeing no FNG’s I gave a brief disclaimer and we went ahead and said the Pledge of Allegiance.
We took a lap in the parking lot and circled up for the warm up.
SSH x 20 IC
Windmill x 10 IC
Seal Jacks x 20 IC
MNC x 10 IC
Squat x 10 IC
Merkin x 10
There are six lights on Park Street.
First Light = 5 squats
Second Light = 5 squats, 5 merkins
Third Light = 5 squats, 5 merkins, 5 big boy sit ups
Fourth Light = 5 squats, 5 merkins, 5 big boy sit ups, 5 lunges (10 total)
Fifth Light = 5 squats, 5 merkins, 5 big boy sit ups, 5 lunges (10 total), 5 plank jacks
Sixth Light = 5 squats, 5 merkins, 5 big boy sit ups, 5 lunges (10 total), 5 plank jacks, 5 burpees
We then headed to the hill on Park Street. There are three light poles.
First Light Pole = 5 Jump Squats > run to second pole and do 5 Hand Release Merkins > run to third pole and do 5 American Hammers (IC)> run back down to first light pole.
Rinse and Repeat five times.
Staying the park we did 40’s (30 dips / 10 step ups until it was 10 dips and 30 step ups)
We had about nine minutes remaining and made our to the tennis courts for an escalator.
Corner 1 = 10 merkins
Corner 2 = 10 merkins, 20 squats,
Corner 3 = 10 merkins, 20 squats, 30 mountain climbers (IC)
Corner 4 = 10 merkins, 20 squats, 30 mountain climbers (IC), 40 MNC.
We headed back to COT where the our time ended.
Second F tonight at Sammy’s (Belmont) and Rusty Rabbit (Dallas)
Blood Drive is August 10. See information on Slack to sign up.
F3 Dad’s at the Yank is August 20.
F3 Dad’s event at Camp Thunderbird
Prayers and Praises
My father turned 76 today and my 2.0 returned safely from his 23 day trip on Sunday
Prayers for the woman who was clipped by a vehicle on Eagle Road earlier this week.
Prayers for Tesla and his family.