#conjunctionjunction
WARMARAMA:
*Modify where necessary or as needed
1 Lap
Imperial Squat Walker (15) 4 rep count squat, leg 1, squat, leg 2
Mountain Climbers (25)
Good Mornings (10)
Arm Circles F/R (10+10)
 
Main Event:
 
Block-O-Rama
Each pax has 1 block
Farmer Carry with CMU = 50 yards (or so) in parking lot each way
 
Farmer Carry out
25 x thrusters with CMU
Farmer Carry back
7 Burpee Block Jump Overs
 
Farmer Carry out
50 x Berkins (25 each side)
Farmer Carry
7 Burpee Block Jump Overs
 
Farmer Carry out
100 x KB CMU swings
Farmer Carry back
7 Burpee Block Jump Overs
 
Farmer Carry out
75 x Windshield Wipers (leg raises over CMU)
Farmer Carry back
7 Burpee Block Jump Overs
 
FINISHERS:
50 goblet squats with CMU
10 arm curls with CMU
 
MARY:
Hamstring stretch
Spiderman Stretches
 
COT:
@Nightshift shared a service project he is participating in for Justice-Involved transitions back into society, multiple dates through the fall:
https://summitchurch.com/event/3457
@Whamo updated us on @homegrownberry is making great progress – keep him in your thoughts and prayers for a full recovery
@Oh-Shag-Hennessy gave us more details about the  9/20 @Ramses: 10 year Churham Anniversary Workout
BBQ SMOKER ON SITE!
Closed it out with some thoughts of gratitude for our fellow PAX and why F3 is special and what it means to us to have it and share it