Q: Run Flat
PAX: Boucher, Jeter, Chaps, Run Flat, Firefly, Q Tip
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer, 5 Core, Mission Statement, and Credo were all given.
WARMUP:
SSH – IC
Imperial Walkers – IC
Daisey Pickers – IC
Arm Circles – IC
Bear Hugs – IC
Don Quixote – IC
Worlds Greatest Stretch – IC
THE THANG:
Mosey to the field for 3 rounds of:
Merkins x20
Deep Squats x20
LBC’s x20
Burpees x10
Mosey to the brick knee-high wall for 3 rounds of:
Dips x15
Step-ups x15 per leg
Flutter Kicks x15
Mountain Climbers x15 per leg
Mosey to the coupon pile for 2 rounds of:
Overhead Press x20
Colt 45’s (x15 half curl from the bottom, x15 half curl from the top, x15 full curls)
As we were returning coupons YHC noticed a strange contraption that consisted of a brick, a rope, and a stick. Firefly was quick to let me know what it was, so I asked him to lead us in a quick ring of fire with it.
Mosey back to the flag for Mary.
MARY:
With only 2 minutes remaining we did a few stretches to release our hips and back.
ANNOUNCEMENTS:
Labor Day Road Race
Chaps looking for volunteers for an event on base.
DHT002
PRAYER REQUESTS AND PRAISES:
Prayers for us as parents for wisdom and guidance raising our kids.
Travel mercies for those on the road this holiday weekend.