8/2/2021 – It feels good to be home

AO: Lightning Rod

QIC: Danish

PAX: Free Lunch, Ghost, Kiwi, Murse

Conditions

A cool 64F but just what we needed to keep the sweat from evaporating

Warm up

Mosey to track

SSH x 25

Imperial Walkers x 15

Lateral Lunges x 16

Forward arm circles x 10

Backward arm circles x 10

Scissor Arms x 12

The Thang

10 Hand release merkins

15 burpees

20 Hand release merkins

15 burpees

30 Hand release merkins

15 burpees

40 Hand release merkins

15 burpees

50 Hand release merkins

15 burpees

(if you finish, go back down the ladder until the 6 is in)

mosey

High plank x 15

Flutter jacks x 15

Mosey back to LR

High plank x 10

COT

I shared my experience of having travelled to 5 different AOs and how it differed from ours. I was happy to share that our rigor and discipline in keeping the core values and set up of F3 is working to create more HIMs in our community.

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