AO: Murph City

When: 08/08/2023


Number of Pax: 7

Pax Names: Charleston Chew, Grimace, Saluki, Snow White, Sooorie, Space llama, Trill,

Number of FNGS: 0

FNG Names:

QIC: Sooorie

WARMUP: A brisk Mosey followed by some dynamic stretching. The usual SSH, WP’s, flamingos, and a lengthy attempt at Baby Arm circles.
3 Let downs (pull up pause at top and 3 second down
3 Hand release mike Tysons
3 squats pause at the bottom
Run to the Lamp post and back
Add three reps. 12 minutes of effort.

NEXT: 1 mile run, 10 min pace or better.

Next: Bear crawls and parking spaces until Mary
MARY: Gave a few pax the opportunity to practice calling the count. Most interesting was Trill and his Flutter kicks with a LBC as the count!
ANNOUNCEMENTS: Snow White promoted himself, leaving him iffy on his ability to stick with F3. New job starts in September so we have a few weeks left. Space Lama will be starting school and we will be missing him as well!

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