DATE: 2021-07-07
AO: Loco-Valhalla
Q: Dial-tone
PAX: ratatouille, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Hoff, Inglewood, Madonna FNGs: X-Ray
COUNT: 11
WARMUP:
Step-in Burpees, Plank Toe Taps, Knee drive lunge
THE THANG:
AMRAP 3 parts per round:
1st. Bear crawl 20 Yds+Gorilla crawl 20 Yds+Tigger crawl 10 Yds+ pickel pointers
2nd. Lizard crawl 10 Yds+Chimp crawl 20 Yds+Baboon crawl 20 Yds+ 10 deconstructed burpees 3rd. 100 yards run + Upward-Downward Dog
3 rounds total, Impressive job everybody!!
MARY:
Donkey kicks, side plank both sides, Freddy Mercuries.
ANNOUNCEMENTS:
COT:
“Then the Lord God said, “It is not good for the man to be alone. I will make a helper who is just right for him.” So the Lord God formed from the ground all the wild animals and all the birds of the sky. He brought them to the man to see what he would call them, and the man chose a name for each one.” Genesis 2:18-19 NLT
https://www.bible.com/116/gen.2.18-19.nlt
F3 The Capital 