Seven posted to a balmy AO. The Swamp was ripe with sweaty PAX even before the disclaimer was issued. It was a warm and very humid gloom. Who needs a trainer, gym membership with fancy equipment and a sauna when you have F3?
Warm-o-rama
Mosey, one lap to warm up and one to pick up stragglers. Grass pickers, arm circles, lunge squats, Abe Vagodas, plank jacks, mountain climbers and shoulder taps.
The Thang
Mosey, crab walks, bear crawls, wheel barrows w/ partners, side shuffle and mosey to playground.
3 rounds of 10 pull-ups, run to flag, 10 burpees, run to pavilion for legs (side squats, star jacks, and squats)
Mosey back to shovel flag for Mary
Countarama: 7
Announcements: Pray for kids going back to school, Uptown Girl’s ‘boys’
COT: 6:15 AM