AO: backblasts
Q: Alan Hockenjos (Walden)
PAX: JM ROONEY (GROVER), Frank@Logo
FNGs: None
COUNT: 3
WARMUP: Armcircles, Windmills, Squats, Tappy Taps, side straddle hops X10
THE THANG: The Merkin Mile.
Run from the Swamp down to the Swamp Admin. Building (.25 mile) and complete 4 Merkin exercises;
Merkins X 10
Merkin Jacks X10
Wheel of Merkin X10
Worst Merkin Ever X5
(Wide, regular, diamond)
Run back to the Swamp and repeat X2
1 bonus exercise at the end,
Kraken Burpees X5
MARY:
ANNOUNCEMENTS: Awesome to have new F3 brother Logo show up and workout with us this morning! A great addition to our Fellowship!
Thirsty Thursday tonight at 6pm @ The Firkin Tavern -Ewing
Family day- July 4th see info on slack board
PA Convergence this weekend, info on slack board
COT: thankful for F3, family, friends.
