Q: Chumz
PAX: ER, Bagpipe, Biff, Cousin Eddie, Lazy Dog, Nurse Jackie, Iron Swifty
FNGs: None
COUNT: 8
INTRODUCTION:
Disclaimer
5 Core Principles
WARMUP:
20 SSH IC
20 Imperial Walkers IC
Touch Toes OYO
Willie Mayes Hayes OYO
10 Big arm circles Fwd and Rvr
THE THANG:
Concrete Pad:
W.A.S.H. – WMDs x 35, American Hammer x 200, Squat Thrust x 100, Happy jacks x 40. Done with a partner. One partner does exercise and the other runs to the retention pond. Partners switch roles once the runner gets back.
Top Gun:
AMRAP curls, rows, deadlift, overhead press, and lunges in cycles of 10 reps. All exercises done with coupon. Every minute is the “danger zone” where 3 burpees must be performed. Did this for 6 minutes
MARY:
-50 LBCs OYO
-10 WW2 Situps OYO
-10 Gas Pumps IC
-25 LBCs OYO
ANNOUNCEMENTS:
Ruck tomo at Ted Wright
COT – 6TH MAN:
WMSC questions 41, 42, 43, 44
PRAYER REQUESTS AND PRAISES:
Praying for Space Jam (Chase) to show back up.