ALARM-R

DATE: 2021-06-23
AO: Loco
Q: Dial-tone
PAX: CrotchRocket, Hoff, Mutombo, Nolan, Refueler, Ronaldo, Scranton FNGs: None
COUNT: 8
WARMUP: SSH, Don Quixote, Cherry Pickers, Side Lunges, Downward Dogs- Upward Dogs Sequence and hold

THE THANG:
2×25 biceps curls W/coupons
2×25 iron mikes
2×25 rosalita
100 yds run
2×25 Derkins
100 yds run
2×25 triceps extension w/coupons
2×25 monkey humpers
2×25 XYs
100 yds run
2×25 merkins
100 yds run
2×25 biceps curls W/coupons
2×25 skull crushers
2×25 air squats
2×25 Freddy Mercury
100 yds run
2×25 werkins
100 yds run

MARY: rosalita, XYs, Freddy mercury
ANNOUNCEMENTS:

COT: “Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.” ‭‭James‬ ‭1:27‬ ‭NLT‬‬
https://www.bible.com/116/jas.1.27.nlt

Honoring Woven Ministry, Sitter Family and Rummet Family.

Great job everybody! As always, an honor to serve the F3 Pax!!

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