SlowBurn:Running to the Chinese Massage 😳
- When
- Friday, June 16, 2023
- AO
- Slow Burn
- Q
- Cake Boss
- PAX
- 13 Cake Boss, Anchorman, Assassin, Barry Manilow, Bass, Flounder, Fogerty, JWOW, Mark Nestel, Old Bay, Rebel, Twister, Undertaker
Slackblast:
SlowBurn:Running to the Chinese Massage :flushed:
DATE: 2023-06-16
AO: ao-slow-burn
Q: CakeBoss
PAX: Undertaker Anchorman Twister Assassin JWOW Barry Manilow Fogerty OldBay Rebel Bass-o-Matic Mark Nestel Flounder
FNGs: 0
COUNT: 13
WARMUP:
SSHs
Mosey to the Chinese Massage
Hillbilly Walkers, squats, Merkins
Mosey to funeral home
Lunge walk
Reverse lunge walk
Mosey to entrance to FHC
THE THANG:
Do exercise at entrance
Run to top of driveway
Do accumulating exercise 1st,2nd…so on
1 Merkins x10=10
2 Leg lifts x9=18
3 Sumo squats x8=24
4 CDDs x7=28
5 Burpees x6=30
6 Wide arm Merkins x5=30
7 Donkey Kicks x4=28
8 Squat jumps x3=24
9 Flutters x2=18
10 Plank punch x1=10
MARY:
Mosey to Chinese Massage
LBCs, Freddy’s, Rosalitas, HelloDollys
Mosey to COT
Some more Mary all the way to 0600
ANNOUNCEMENTS:
F3Dads, Saturday guest Q at The Yard, keep posting
COT:
Prayers and Praises
Lots of health concerns, cancer, surgeries
Also lots of travel and prayers for safety
Family and praise for F3 and people in our lives