AO: ao-red_dawn
Q: Brutus
PAX: Git-R-Done, Maestro, Joshua Simonton Gruuel, Downy, Myrtle, Gilligan, Run Flat, GPS, Mr. Beast, Buzzard, OneHit, Turnbuckle, Lipitor, Fun Run, Carolina Lean, Scooter, Brutus, Ratatouille, Jiffy, Freon, Bluebird,, Fez, McStuffins, Landfill, Kenny Powers, Rainmaker
FNGs: 1 Rainmaker
COUNT: 26
WARMUP:
11 x Bear Hugs IC
11x Big Arm Circles IC
11x Big Arm Circles in reverse IC
11x Imperial Walkers IC
11x Daisy Pickers IC
11x Willie Mays Hayes IC
THE THANG:
Move to the track.
400m run
Ruck up and line up on football sideline
25 x each
Overhead press
Curls for the Girls
Bent over rows
Squats (ruck on)
Mosey to opposite sideline
25x each
Ruck swings
Merkins (ruck optional)
Upright row
Jump Squats (ruck on)
Mosey back to opposite sideline
Repeat sequence.
Bernie to opposite side
Repeat sequence.
Mosey to stands
3 rounds 20, 15 and 12 each with ruck
Irkins
Dips
MARY:
25 overhead ruck flutter kicks IC
25 LBC cradling Ruck to chest. OYO
25 heel touches IC
ANNOUNCEMENTS:
Thanks to Fun Run for his help with the 400m run. If that’s a 5k pace YHC has along way to go
2.0 event August 5 @ Red Dawn
Pop up beat downs
Thursday- Publix thomaston road
Friday – Streakers Red Dawn 515
Friday – Bankers Ruck 630 Ingleside Baptist Church
7/24 pop up Rick Beat down Tattnall Square Academy. Spreading the group to grow serve and be more impactful
COT:
GPS- leaves for school August 12 pray safe travel and success. I. The next stage of his life
GPS – moms court day august 16th
Git R Done – quick sale of Eufala home
Discipline for all men in their lives with family work mates and associates.
Thanks for the opportunity to lead this morning