PAX: Trolley, Radar, Hard Knox
FNGs: FNG backspin, and DR PAX pirogi
WARMUP: ssh, airsquat, Merkin, runners stretch
THE THANG: 5 rounds of 5 pullups, 10 divebomber merkins, 10 levitation squat (single leg opp knee to ground squat 5 ea side), 10 mule kicks, 5 hanging knee tucks. each round followed by a lap around the soccer field fellowship lap, Rickey Bobby, fellowship lap, Bobby Rickey (back pedal to the front of the line, and a jog the long sides sprint the short side lap. 5 laps total, 5 rounds of exercises, 1 Mike run, hence the “I hate @popfly”
MARY: drunken black widows IC, arms up flutter kicks IC, heels to heaven IC, and hands to heaven ANNOUNCEMENTS: none
COT: lent is upon us, I am giving up anger. Name it (the emotion) to tame it. Use the energy from your emotion (in my case anger) to make a change in yourself or your situation. Instead of feeling angry (or whatever your emotion is) go out and do something positive about it. be the change you want, and go get it it take it ..not like Russia.
welcome FNG backspin.