AO: ao-the-complex
Q: Back Draft
PAX: Biff, Back Draft, Cousin Eddie, Iron Swifty, Lawn Dart
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer, Mission, 5 Core
WARMUP:
Arm Circles IC 5
Reverse Arm circles IC 5
Daisy pickers IC 10
SSH IC 30
Q: Back Draft
PAX: Biff, Back Draft, Cousin Eddie, Iron Swifty, Lawn Dart
FNGs: None
COUNT: 5
INTRODUCTION:
Disclaimer, Mission, 5 Core
WARMUP:
Arm Circles IC 5
Reverse Arm circles IC 5
Daisy pickers IC 10
SSH IC 30
THE THANG:
60’s
Lap around the track. 5 pavilions with picnic tables. 12 reps at each pavilion
Lap 1 jump up to picnic table seat and stand up
Lap 2 dips
Lap 3 Bulgarian split squat
11s with pull-ups on the playground and shoulder taps on the concrete loop
Lap 4 squat until you are eye level with the picnic table
Lap 5 PAX choice derkin or Irkin
MARY:
Freddie Mercury IC 20
20 LBC
Freddie Mercury IC 10
15 LBC
Freddie Mercury
ANNOUNCEMENTS:
COT – 6TH MAN
Lawn Dart. We thank you for attending and sharing.
PRAYER REQUESTS AND PRAISES:
Patience, kids and exes and nothing else that would be inappropriate to pray for was mentioned.