Sheepdog – 7/7/23 – F3 South Wake

6 Pax for a combination of time under tension (TUT) and fast twitch muscles. After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.

Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb. We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing. AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.

For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.

Wrapped up with COT. Breach took us out.

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