AO: ao-moneypit
Q: Downy
PAX: Run Flat, Ratatouille, Fez, Downy, Mr. Beast, Gaylord
FNGs: None
COUNT: 6
INTRODUCTION: Q rolled up promptly at 0514 ready to go… Intro, 5 Core principles, MS, Credo. Push yourself but don’t get hurt, I am a volunteer and will not be responsible for injuries.
WARMUP: daisy Pickers, quad stretch, hamstring stretch, squat stretch
THE THANG: ready for a 0.0… Howling monkies, merkins x20, squats x25, Bonnie Blairs x30, with a method of movement between each. Transitioned between lunge walks, crab walks, bear Crawl, etc. and diamond merkins, crocodile merkins, and werkins. Mixed in some Mary exercises also, such as Big boy situps, 6 inches, and heels to heaven.
MARY: 25 burpees and 30 American Hammer IC. Mosey 1 lap around parking lot.
Q: Downy
PAX: Run Flat, Ratatouille, Fez, Downy, Mr. Beast, Gaylord
FNGs: None
COUNT: 6
INTRODUCTION: Q rolled up promptly at 0514 ready to go… Intro, 5 Core principles, MS, Credo. Push yourself but don’t get hurt, I am a volunteer and will not be responsible for injuries.
WARMUP: daisy Pickers, quad stretch, hamstring stretch, squat stretch
THE THANG: ready for a 0.0… Howling monkies, merkins x20, squats x25, Bonnie Blairs x30, with a method of movement between each. Transitioned between lunge walks, crab walks, bear Crawl, etc. and diamond merkins, crocodile merkins, and werkins. Mixed in some Mary exercises also, such as Big boy situps, 6 inches, and heels to heaven.
MARY: 25 burpees and 30 American Hammer IC. Mosey 1 lap around parking lot.
ANNOUNCEMENTS: convergence festivities this Saturday – ruck at 0500, 6k at 0600, beatdown at 0700. Check Slack for details and volunteer to bring refreshments. GoRuck Tactical trainings July 6 & 7
COT – 6TH MAN: Fez was our 6th man. Thanks for sharing man, we’re thankful for your attitude and faithfulness.
PRAYER REQUESTS AND PRAISES: Patience for Fez with family and work opportunities, kids at VBS this week, Safe travels and doctor’s visits for Gaylord.