F3 Tucson

Fitness. Fellowship. Faith.®️

ao-the-furnace The Joy of Pain

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Date: 2024-07-27
AO: ao-the-furnace
Q: No Yak
PAX: Double Tap, Gogurt, Woody, Chicken scratch, Convoy, Newt, Stroop, No Yak, Paddywhack, Crop Duster, Stumble Bee FNGs: 2 Crop Duster, Stumble Bee
COUNT: 11
Warm up
Good mornings
Climb ladder (Crazy Man)
Arm circles
Calf stretch
Shoulder stretch
Smurf jacks

The Thang
Mosey to hill
Bear crawl up
Slow karaoke down
2x

Reverse lunge up
Crab walk down
2x

Side lunge up
Run backwards down
8 burpees
2x

11’s
Push-ups on top of hill
Jumping jacks at bottom of hill

At bball court:
Partner step ups 70
Dips 70
Push ups 70
Other partner jogs loop

No Mary

Announcements:
-Rotating yard work – Gogurt
-Torah study with @Paddywhack
-Add Paddywhack, Stumble Bee and Crop Duster to Slack.
No Yak last Beatdown with ao-the-furnace

COT :white_check_mark:

Tags: ao-the-furnace, Double Tap, Gogurt, Woody, Chicken scratch, Convoy, Newt, Stroop, No Yak, Paddywhack, Crop Duster, Stumble Bee