16 dudes (including two FNGs) got in done this morning at Rock and Roll.
Plant the flag….started a little before 7:00 a.m. because I was ready to go!
Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course).
COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count.
COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins and dips.
COP 3: Walk to parking lot to SLOW things down a bit for some Mary. Highlights: 2x APDs, and a round of pickle pounders.
COP 4: Mosey to the snack bar area. Partner up for DORA. Runner goes down stairs and back up. Exercises were 100 Donkey Kicks, 200 Hoe downs (which took forever), and 300 SSH.
COP 5: About 10 minutes left…mosey to pull-up bar area, split into groups of four, each group doing 100 total reps of pull-ups.
BTTF
FNGs:
Jordan: From Cali, likes wine, works at AWS. Of course given the name “Thunderbird” which is a cheap wine alternative apparently.
Matthew: From NH, former cop, does investigative work now, so he his now “Bluey.”
Announcements:
1) DTH kid friendly workout tomorrow at Forge (7 am)
2) Mudslide will throw together a July 4th workout
3) Home grown half either the weekend of 8/9 or 8/16
Prayers:
1) Recovery for Big Rig’s mama (had surgery)
2) Prayers for family members of Rosie dealing with cancer.
Enjoyed the Latino market post workout with Rosie, Bluey, Thunderbird, and Mudslide.
Good work dudes!
