The Magnificent Seven assembled at the Epicenter, the one, true AO, for a post Memorial Day, post Murph Barbeque burner!  Glad to welcome back old married man Cold Feet! YHC struggled to come up with a beatdown that didn’t involve pull-ups, merkins, or squats, and was only partially successful!

Disclaimer

CoP

SSH x20 IC

IW x20 IC

Merkins x10 IC

LBAC x25 forward IC

LBAC x25 reverse IC

Overhead Claps x15 IC

Grass Cutters x20 IC

THE THANG

Mosey to Coupons then to soccer field

Partner up

Round one:

Partner 1 sprints to cone, does 20 Air Squats

Partner 2 does team exercises

Team totals: 100 overhead press; 200 curls; 300 chest presses. Plank for the six

Round 2 Circle up. Partner 1 runs to cone, does 20 Monkey Humpers

Team exercise: 100 American Hammers w coupon; 200 reverse crunches;

Iron Cross Ladder.  We had an odd number of pax, so one pax ran around the soccer field while the others partnered up to do Iron Crosses.  Partners switched out as they took turns running. Everyone at least 50 Crosses, but most went much higher.

Return coupons.  Mosey to flag.

CoT – Countorama, Nameorama,

Announcements-See newsletter, twitter, slack, Facebook, and any other social media platforms!.  F3Dads last Saturday of each month. Use Slack to let others know about upcoming races and events.

Prayer requests: Blueball and his family. Lego- deploying next month. Coffin’s coworker Terry and his family.

BOM