DATE: 20JUL2023 AO: Ankle Breaker Q: Crawlspace PAX: Crawlspace, Toll House FNGs: None COUNT: 2 WARMUP: STRETCH Hold each foot x 20 seconds Hold each elbow both sides x 20 seconds each Hold each elbow back x 20 seconds Touch toes x 20 seconds Overlap each feet both ways x 20 seconds each Don Quixotes x 10 Daisy Pickers x 10 Bear Hugs x 10 SSH x 10 Willy Mays Hays x 10 Mosey 1 Lap where we could find lighting! Don’t need anymore hurt ankles. THE THANG: Do each below 50’ there and mosey back with 5 burpees in between: Sprint Backward sprint Karaoke one way Karaoke opposite Side shuffles Wojos Bear crawl Crab walk Leap frogs Walking lunges MARY: Jack Knives x 12 Plank Shoulder Touches x 12 hard way Box Cutters x 10 LBCs x 20 Home runs? x 12 ANNOUNCEMENTS: School starting back soon so prayer request for Toll House. Extremely hot and humid this am… COT - Count-a-Rama (took a while!), Nama-a-Rama. Prayed us out then pledged. We found after we left that F3 Macon had a guy (Brutus) pass away during this morning’s workout. So huge prayer request for his family and F3 Macon’s guys. Comments are closed.
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