7/3 bayside backblast

05:15 started on time with 10 Hims (banana bread, shuttlecock (r), thumbtack, Sadie, six pack, fanny pack, capt. Good vibes, Charolais (r) (fng), Bratwurst (fng), grandpa bear (q)

Mosey with high knees to COP. Gave disclaimer. Started with arm circles. Grass grabbers, SSH (ic), Imperial walkers (ic). Held plank with arm reaches sky, alternating raising and extending hands.

Mosey to next COP. On our sixes, American hammers To USA. LBC’S, SSHs, merkins, plank holding in up and elbow position. Mosey.

High knees. To line up on curb to do a round of derkins. American hammers USA, Mosey.

On sixes. Big boy sit ups. SSHs. Mosey.

Reviewed 5 principles of F3. American hammers, lbcs, hold plank in upper and elbow position alternating.

Sprint 100yds, merkins, Sprint 100 yds back. Mosey.

Squats. Mosey.

Partnered up to alternate wall step ups with partner doing dips. Alternating 4 rounds.

Mosey to flag up slight incline with high knees. Or maybe knee extensions, legs were jello. Round of Arnold Palmer tree hug with 10 count from everyone. Finished with lbcs on time at 06:00 with sunlight and a cool 75 degrees. Strong push by everyone!


Count, name o rama, introduction and naming of FNGs. Announcements, Intensions, closing.

1 Peter 5:10

And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.

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