WarmUp:  Run in place with alternating high knees and butt kickers

12x SSH

15x Imperial Walkers

10x merkins – 10x Mnt. Climb – 10x merkins – 10x Plank Jacks – 5x merkins

5x burpees

The Thang:  Mosey to the cinder block pile for everyone to pick up their own block, then circle up in the back parking lot. First thing first, everyone needs to figure out their magic number.  Put 30seconds on the clock and knock out as many blockees as possible in 30 seconds. The magic number for each PAX then determined the number of reps to completed during the heart of the workout.  For the heart of the workout we complete 3 sets of 7 minutes EMOM.

Set 1:  Magic number of blockees + Magic number x2 curls

Set 2:  Magic number x2 buprees + magic number overhead press

Set 3:  Magic number burpees + magic number x2 merkins on the block

Mary:  Took the extra minute left to educate the PAX on the proper way to conduct Nolan Ryans. Fix the arm in place at the shoulder and elbow and twist your trunk without moving you arm.  Complete 10x Nolan Ryans on each arm.

COT:  Jellystone brought an FNG this morning, by telling the FNG what a great impact F3 has had on his life.  The FNG grew up in Buffalo New York > buffalo = buffalo wings > hands get dirty when eating buffalo wings >  wet naps clean your hands!

Prayers for JellyStone’s friend who is having surgery today. Race for Malawi is happening soon, check on slack. Kia summer sales event is happening at TBL this Saturday.