AO: ao-the-crucible
Q: Dirty Dawg
PAX: T-Swizzle, OneHit, Vanilla Bean, BlueBird, Szczerbiak, Dirty Dawg, Mr. Fixit, Pony Express, Flintstone, Pacifier
FNGs: 1 Pacifier
COUNT: 10
INTRODUCTION:
Low Plank during Intro, Disclaimer, 5 CPs, Mission Stmt for 90 Secs
WARMUP: High Plank 90 secs; Calf Stretch IC8; WMHs IC8; Daisy Pickers IC8
Q: Dirty Dawg
PAX: T-Swizzle, OneHit, Vanilla Bean, BlueBird, Szczerbiak, Dirty Dawg, Mr. Fixit, Pony Express, Flintstone, Pacifier
FNGs: 1 Pacifier
COUNT: 10
INTRODUCTION:
Low Plank during Intro, Disclaimer, 5 CPs, Mission Stmt for 90 Secs
WARMUP: High Plank 90 secs; Calf Stretch IC8; WMHs IC8; Daisy Pickers IC8
THE THANG: Let’s Mosey to Baseball press box area for Circle of Pain everyone hold high plank while Pax does squats OYO10
Mosey to Track
2 Laps on Track:
Werkins, Merkins, Diamond Merkins, Derkins 10 OYO
Jog Straights- Bernie Sanders
Curves – Walking Lunges
If someone yells Viking idea went down like a lead balloon (sorry One Hit for the knuckle scrape, but does look cool like a solid fight)
Circle of Pain:
OYO Alt LBCs 100
Butterfly Sit-ups 5
MARY: High Plank to Peter Parker/ Wide MCs IC 8
Gas Pumps IC20
Superman hold 30 secs
ANNOUNCEMENTS: WR new AO @ Lowe’s, Hwy 96 Saturday’s 7AM Beatdown
COT – 6TH MAN: Pacifier, pray for his kids: Briggs & Chapel
PRAYER REQUESTS AND PRAISES: family, Warner Robins F3 growth