AO: The Hills of Park West
Q: @Howitzer
PAX: @FEMA, @Stripes, @The Soprano, @Big Dif, @Bocephus,@TK, @Prius
Pledge of Allegiance
SSH x25 IC
IPW x 10 IC
Arm Circles / Shoulder rotations
Squat X15 IC
3rd grade x 15 IC
Merkin x15 IC
Mosey to get CMU, Mosey to Ant hill
11’s Merkin’s at the Bottom & Star Jumps at the Top
Mosey over to the benches
Dips w/ Block X10, dips w/o Block X10
Ball Chain Merkin x 10
Side Tri Rise x 10 each side
Around the world curl x 20
Preacher curl X10
1 arm concentration curl x10
Rise & repeat arm circuit
Mosey back to put CMU’s up & back to the Flag
Stretch
Announcements:
Iron pax challenge link for sign up: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
3rd F study meets 0730 every Friday morning at the Lowes grocery. Check outthe #the-hills-3rdf channel for details.
Beer summit is back usually a 1700 start time. Check the #beer summit channelfor details.
F3 Greenwood
2020 IronPAX Challenge Preblast
2020 F3Nation IronPaxChallengeWho/When/Where/WhatWho: Any and all Pax across F3NationWhen: September2020Where: Any and all regions across F3NationWhat: F3Nation-wide competitionto determine 2020…
Aug 6th
Thursday Q- Big Dif (IPC)
COT: Prayers- for Prius in-laws traveling to see family.