WARMUP: Imperial Walkers, March Slaps, Side Straddle Hops, Coperhead Squats, Weed Pickers, Air Presses, Sun Gods, Michael Phelps

THE THANG: PAX bangs out 20 reps while one bear crawls out to 50 lb bag to bang out 25 squats. After 5 rounds, PAX takes a lap around the park. Curls, Goblet Squats, O/H Press, Bent Over Rows, Chest Press. Then Shoulder Lifts, Kettle Bell Swings, Tricep Extensions, Dead Lifts, Pull Throughs. We modified after 3 laps because a 0.0 uprising was brewing. Q ‘read the room’ and lead with more lifting instead 😜

MARY: Crunchy Frogs, T-Bombs, Alabama Prom Dates, and Flutter Kicks.

ANNOUNCEMENTS: 3rd F Lunch on Friday, July 25. Black Ops recruitment beatdown for new blood on Saturday, July 26 at JB Owens Park at 7 am. Recruit a friend! Purple Pirate Special Needs Kayak Support (early August). Many thanks to Tulip for his leadership and service.

COT: Prayers for Crow Hop’s in laws (Parkinson’s, Selling the House, and Hoarding), Tulip and managing/navigating all the demands on him and his time, Bagger to lead well and grow the AO to build even more community in F3 Triad.