3 PAX joined YHC to start the day.

Disclaimer. Disclaimed.

The Thang:

Mosey to pull up bars:

Set#1:

10 pull ups / 25 merkins

Set#2:

8 chin ups / 20 merkins

Set#3:

8 baseball grip pull ups / 15 derkins

Set#4:

8 baseball grip pull ups (opposite side) / 15 wide arm merkins

30 seconds recovery time between sets

Mosey; dynamic stretches. Karaoke L/R, Knees to Chest, Ankles to Hip

COP (all in cadence):

• 10 Windmills
• 10 Hill Billy Walkers
• 10 Moroccan night clubs
• 10 Peter Parkers; Honeymooners, Downward Dog
• 10 Parker Peters; Honeymooners; Downward Dog
• 10 Shoulder Taps

Mosey to pull up bars:

Set#1:

8 pull ups / 20 merkins

Set#2:

6 chin ups / 15 diamond merkins

Set#3:

6 baseball grip pull ups / 10 derkins

Set#4:

6 baseball grip pull ups (opposite side) / 10 wide arm merkins

30 seconds recovery time between sets

Mosey – side shuffle between posts

COP#2 – Due to the small number of PAX, I called an Omaha and let the PAX decide their workout:

• +20 LBCs; single count
• +Climate Change PAX hold Al Gore position while each PAX does 10 monkey humpers
• +12 SSH; in cadence
• +15 bicycles; in cadence
• +10 flutters; in cadence
• +5 burpees
• +10 bomb jacks
• +8 Boats and Canoes; in cadence

Mosey to The Wall

• BTTW 40 seconds
• 25 Donkey Kicks
• BTTW 20 seconds
• 10 Chinooks; in cadence
• 10 Overhead claps; in cadence
• 10 Moroccan night clubs; in cadence

Mosey to COT

10 Merkins; single count

COT

Announcements

Prayers/Praises

NMM:

Small groups are a big part of what F3 is about. Thank you to the PAX for posting. Shout out to Tube Socks and Youts (Respect!) on a standout first 3 weeks! You both fit right in and it’s awesome to have you both posting with the PAX in the gloom.

Always a pleasure to Q. Thank you  Kielbasa for the opportunity.

#CoopStrong