Hammer

AO: ao-red_dawn
Q: Mr. Beast
PAX: Carolina Lean, OneHit, Skidder, Scooter, BlueBird, CurveBall, Eeyore, Fun Run, Mr. Beast
FNGs: None
COUNT: 9
INTRODUCTION:
Preamble and disclaimer

WARMUP:
Bear hug 10 IC
Big arm circles F/R 10 IC
Chinook 10 IC
Don Quixote 10 IC
Daisy picker 10 IC
Rucks on
Imperial walker 20 IC
Peter Parker 10 OYO
Merkin 10 OYO

THANG:
Ruck down to track for 4 corners

Corner 1
Front squat 20 OYO
Hand release merkin 20 OYO
Repeat in sets of 15, 10 and 5 for a total of 50 reps each

Corner 2
Ruck pull thru
WWIII sit up

Corner 3
Manmaker
Upright row

Corner 4
Ruck swing
Bent over row

MARY:
Overhead ruck flutter kick 20 IC
American hammer 10 IC
Hello Dolly 30 IC

ANNOUNCEMENTS:
Ultimate PAX coming in November
Speed for Need next Saturday
DHT 002 December

6TH MAN:
Bluebird was our sixth man, thanks for sharing!

PRAYER REQUESTS AND PRAISES:
Prayed for the guys in Maine
New guys at Cross Roads