Lord’s Prayer
Warmarama :
10 F3 count SSH
10 F3 count merkins
1 lap around parking lot
The Thang :
Focus on good form for all exercises –
20 Ball dippers
25 Jungle Boi squats “2Spoonz Style”
Grab rock coupon for 30 regular squats
30 Lunges without rock
Backwards bear crawl (aka Joe Hendrix) across entire parking lot then sprint back
Forward facing crab walk across entire parking lot then sprint back
Kangaroo hops to halfway point of parking lot then sprint back
Suicides to halfway mark in parking lot, touching every line along the way
20 F3 count Flutters
20 straight count Leg raises
30 WWII sit ups
20 F3 count American hammers
20 Spiders
30 Merkins
20 Overhead rock press
30 bicep curls with rock
30 Bent over rows with rock then put rock back in its natural habitat
Mosey to Metal railing
40 Dips
15 Burpees
1 sprint up Satan’s hill then mosey back down
4 full laps around parking lot
1 minute AMRAP mountain climbers
DONE
COT :
T claps for Roscoe (Eric Beeter) for posting back in the Gloom after a 2 year hiatus. Glad to have you back brother and look forward to seeing you more often.
The lung surgery for QIC’s mother in law got moved to today (Friday 9/4) at 11:30 am. I appreciate your prayers.
YHC
-Florence
2 Comments
2nd F this evening at 6 pm at Steam Bell Beer Works in Midlo.
Good job Flo! Prayers for MIL and M getting through. Hate to miss steam bell but enjoy. Nice to meet you Rosco. Look forward to seeing u I. Gloom.