FNGs: none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, prisoner squats, merkins

The Workout:

25 mins
3 stations at Womble Pavilion

wall balls

weighted lunges

people chair

1 pax carried 120 (2x 60lb) dumbbells around the pavilion as a timer. Once they finished everyone rotated. 

15 mins

core challenge (5 exercises for 45 seconds / 15 second rest) for 3 rounds

broken bicycles, american hammer, side plank hold (l/r), freddy mercury

Mary: light stretching

Announcements: F3 shirt order and upcoming Manion WOD

T-Claps (Recognition):

Prayer: NoDoubt recovering from finger injury