Q: Mr. Beast
PAX: Freon, Downy, FreeBird, Gnat, Mr. Beast, Maestro, Myrtle
FNGs: None
COUNT: 7
INTRODUCTION:
Preamble and disclaimer
Gnat didn’t have his ruck today but Myrtle was clutch and had a 45 lb plate for Gnat to use. He was stoked.
WARMUP:
Bear hug 10 IC
Big arm circles F/R 10 IC
Chinook 10 IC
Albatross 10 IC
Don Quixote 10 IC
Daisy picker 10 IC
Rucks on
Imperial walker 20 IC
Bolt 45 1 set OYO
Merkin 10 OYO
THE THANG:
Ruck down to track
Perform the following exercises in sets of 21, 15, and 9:
Burpee ruck jump over
Bonnie Blair
Thruster
Hand-release merkin
Big boi sit-up
400 m run
Another round, 5 reps this time.
MARY:
Overhead ruck flutter kick 20 IC
WWWIII sit up 14 OYO
ANNOUNCEMENTS:
LBC oil change ministry this Saturday 0800
F3 serve at Northway Celebrate Recovery next Monday. Volunteers arrive 6:15 pm
COT – 6TH MAN:
Downy was our sixth man, thanks for sharing!
PRAYER REQUESTS AND PRAISES:
Prayed for hurricane victims
Downy traveling next week
Gnat praise for the Explore God’s World camping trip
Myrtle navigating relationships
Freebird wisdom in fatherhood
Maestro same plus upcoming travel
Freon says Camp Kaleo could be closing