PAX: Jag, Jenner, Toolbox, Katniss
FNGs: DR PAX Loafer
WARMUP: SSH, imperial walkers, IBAC, WMH, CPickers, brief Mosey
THE THANG: (Jenner’s Q) ascending/descending hills with 1:4 merkins/plank Jack’s at the bottom, 1:4 derkins/air presses at the top going up to 5 and then back down to 1. Mosey around to a high wall for Humpty Dumptys (dubbed by Jag) 2 rounds of 12 seated chair ab press up with 3s hold followed by 15 deep derkins. Part II (Toolbox Q) brief mosey back to the playground. 10 pullups, 10 SSH, 10 merkins, 10 air squats, and 10 big boy sit ups, descending ladder down to 1. final round full hang pullup x 2, 20s slow merkin, 20 a slow squat. Brief mosey to the field for Mary.
MARY: Ring of fire. Group started with Burpees while Pax did boo boo bear crawls (single leg bear crawl) around. next round was man makers, next round was gleemakers, next was gleemakers with knee to chest high jump, and last round was gleemakers with high jump and deep squat.
ANNOUNCEMENTS: float ruck Jenner to post info, friday workout to honor passing of a PAX’s father. check slack
COT: life is like a box of chocolates, you never know what you’re gonna get. But whatever it is, we can face it and overcome it with the help of our families, friends. coworkers and F3 brothers. Jenner reiterated a quote from Maya Angelou “Do the best you can until you know better. Then when you know better, do better.”