QIC: Sham Wow
PAX: EOM, Spin Doctor, Zuckerberg, BTB, Sparky, Bogey, Ugly Stick, LATC, OTC, Burgerfeet, Ballbearing, Bam Bam, FNG (Yard Doc), Venus, Trump, Baby Back, Chop Chop, Knucklepuck
- 30 Seal Claps IC
- 10 Finkle Swings OYO
- 10 Jumping Squats OYO
- 10 Merkins OYO
- 5 Burpees OYO
- Mosey in formation to pull up bars
- Partner-up. Partner 1 runs a lap around the pond while partner 2 completes as many reps as possible of 10 pullups/dips, 20 merkins, 20 jumping squats (repeating as necessary until partner finishes run). 4 rounds total (each partner runs 4 laps).
- Mosey to tennis courts.
- Partner-up for ab workout. Partner 1 holds a low plank until partner 2 finishes reps. Partner 2 completes 12 mountain climbers, 12 bicycles, 12 reverse crunches, 12 crunches, 12 V ups. Partners switch. Each partner will complete 3 rounds
General health and recovery for F3 brothers who are sick or injured.
BTB and his family have a baby on the way (due any day now). Pray for a smooth and safe delivery.