AO-silver dunes,
Q-Iceman (r), PAX- Double Down (r), Jitter Bug (r), Diablo, Methane
Mosey, butt kicks, high knees, kareoke, bernie sanders to tennis court
COP- SSHs 50, Grass Grabbers 20, Arm Circles, mountain climbers 20, plank taps 20
Mosey to stairs
Thang 1
LATS-band 10
Stairs, dips 10, stairs, merkins 10, stairs, BOYOS 10, stairs, air squats
Rinse and repeat
Mosey, butt kicks, high knees, kareoke, bernie sanders to tennis court
Thang 2
Cone jumps
Burpee
Skaters
Burpee
Cone square
Burpee
Rinse and repeat
Extra burpee for Jitter Bug squashing Qs cone
Thang 3
5 cone chase 2 out of 3 wins.. we were all winners cause we all got BETTER!
Agility ladder
Band curls… methane broke the band!!!
MARY
LBCs, Flutter, Boxcutter, JackWeb, 5-20 big boys, 10-100 Air Press
COT- This Q wants to make special call outs to 2 HIMs… Jitter Bug FNG yesterday and pushing the Pax today… AND a special call out to Double Down who’s quietly one of the most impressive Rs… He pushes me to be better …Double Respect!!! We thanked the sky Q for another beautiful day, for what we have, for the strength to be better men, husbands, and fathers— Amen.
F3 Louisville 