AO: ao_abduction
Q: F3fastimes
PAX: Flo, Betsy Ross, Bunsen, Disco, Pythagoras, Scarecrow, Neo, @Lawn Boy
FNGs: None
COUNT: 9
WARMUP: arms, legs and hips
THE THANG:
Pre work- ruck
the hopper with DRP /3 F discussion
– stations amrap (burpees, dips, flutter kicks, something called a push-up, big boy sit-ups)
– stepups with ruck in cadence
– Ruck sprints
MARY: Freddy mercury, planks three ways, American Hammer
ANNOUNCEMENTS: new AO launch in two weeks (SE of Epic Rec center in Fort Collins, Tuesdays) Flo ; Book Club is Tribe Scarecrow
COT: praying for the medical experts helping in our lives and the men of F3.
Coffetiria: Strong work Bunsen