#PaulaAbdul – An Urban Shuffle

• When: 08.13.19
• QIC: PEW
• The PAX: Buckner, Sludge, Pew

The PAX arrived ITG ready to meet #PaulaAbdul at #TheTitan.  YHC issued equipment to prevent low oxygen slow down.  (Painters tape will not adhere in this #GLOOM)  Work ensued in the nearest parking garage.

Conditions: 83 & humid

Disclaimer

Mosey to field

WARMUP

• SSH x 20IC
• WM x 20IC
• TTT x 20IC
• Imp Walkers x 20IC

Mosey to parking garage

Paula Abdul

• Run 2 flights up and back down 1
  • 10 Burpees
• Run 2 flights up and back down 1
  • 20 Merkins SC
• Run 2 flights up and back down 1
  • 30 LBC SC
• SWITCH
• Run 2 flights down and back up 1
  • 40 Squats SC
• Run 2 flights down and back up 1
  • 50 FK SC
• Run 2 flights down and back up 1
  • 60 Lunges SC
• Run 2 flights down and back up 1
  • 70 CR (in stairwell)
• Run 2 flights down and back up 1
  • 80 JF (40 each side)
• Run 2 flights down and back up 1 (Outside)
  • 10 SC of each previous exercise
  • 10 MC = 90 total

Mosey back to flag

Out of time / No Mary

COT / Vide-O-rama

Announcements

• Ville to Ville – April 18, 2020
• 1 Year Anniversary for @F3MobileAL this Saturday at 7am.  Offering F3 Cafe to promote.

Prayer Request

• Buckner’s Dad – Anniversary of Step Mom’s passing is coming up
• Sludge’s travel

BOM