AO: ao_off-the-books
Q: Legs
PAX: Legs, Kingpin, Drizzle, Dixie Cup, Hot Rod, Angus
FNGs: None
COUNT: 6
Beautiful morning to join the F3 Laramie guys for a great beatdown!

WARMUP:
Mosey
String rippers x10

THE THANG:
11s
– Half a football field
– 10 x squats / 1x Dirty Dog each leg
– Lunge to marker / Mosey Back

Ruck to 30m mark and back. Partnered up and switch off.
– First Round: Each partner will do 30 calf raises before switching out. (10 toes out / 10 toes in / 10 norma) X 2
– Next round: Each partner does 20 x Monkey Humpers

MARY:
– American Hammers x 15 (with weights)
– Grab a partner and do handoffs/ab rotations

ANNOUNCEMENTS:

COT:
Count-o-rama
Name-o-rama
Announcements
shout-out/words of wisdom