[asylum] Avis’ 1 year!

AO: asylum
Q: Avis
PAX: ChatterBox, Loafer, Avis, Landfill, Gasparilla, Zinfandel, Swimmers
FNGs: None
COUNT: 7
What had happened was:

Run to Petsmart lot for warmup:
Side straddle hop, Arm circles/reverse arm circles, Hamstring Stretch, Calf Stretch, Hurdler Stretch, Mountain Climbers

Indian Run to Flag Pole with 2 Mike Tyson’s

Flag Pole Rock Work:

2 is 1 rock workouts: 2 sets of 25 each
1. Flyes – run – 5 dry docks
2. O.H. Alt press – run – 5 MT’s
3. O.H. Tri ext – run – 5 bomb jacks
4. Alternating curls – run – 10 merkins
5. Lunges (10/side) – run – 5 burpees

Run back to Brooklyn Pizza
1, 3, 5, 10 merkins at each light. Wait for 6 to start.

Partner up for loop running and workouts.

-1 partner runs lap, 1 partner dips
-1 partner runs lap, 1 partner step ups
-1 partner runs lap, 1 partner shoulder taps
-1 partner runs lap, 1 partner American hammers

COT: Reflected on what F3 has meant to me over the last year in each of the 3 F’s. In short, truly grateful and thankful to be a part of F3 Waxhaw :pray: :muscle: