Q: Capsize

PAX: Maestro, One-hit, Dirty Dawg, French Lick, Love set, Mr. Fixit, Capsize, Dingo, Ralph, Viking, Bewayc, Viking

INTRO: Humid. Q came in on 2 wheels at 5:14, wet wipe and go! Disclaimer , don’t hurt yourself

WARM-O-RAMA:
SSH’s, Daisy Pickers, Bear Hugs, Back stretch

THE THANG:
1/2 mile Indian run with a Burpee in back, this got really interesting as half the Pax were runners and half not, myself included
Coupon work
Burnout reducing the number of reps each round, starting at 20,15,10
– curls
– behind the neck presses
– shoulder raises
– overhead presses
– erkins
Then:
LBC block pass 3 minutes
Around the world block pass 3 minutes
Air squat 1 minute
Returned blocks

MARY:
Crunchy frog 15 4 count IC
Heels to heaven 15 4 count IC
Vup roll ups 10 OYO

COT:
Count-O-Rama, Name-O-Rama. Check
Announcements – 5k on the 13 th of August, F2 event at Macon rocks on the 19th, school drive at Springdale, see Slack
Prayer/Praise – lifting up SAG and Peaches in surgery and praising Jesus for their love and commitment to F3, it wouldn’t be the same without you guys, Voucher’s foot, we need you back buddy, Bibb County School System, YL camp, Crossroads praise and broken hearts for the ones that left before it was done, Beywac’s wife’s new job. Thank you Jesus for these men