AO: ao-red_dawn
Q: Maestro
PAX: Mr. Beast, Gnat, Goose, Run Flat, Chad Thomas, Maestro, FreeBird, Carolina Lean
FNGs: None
COUNT: 8
INTRODUCTION:I got the Nantan again! Didn’t come up with the right core principle I skipped 😀 thanks to free bird for correcting him 10 burpees! And of course i all the disclaimers. Mainly you are responsible for you.
WARMUP: we did bear hugs, imperial walkers, Willy mays hays,
THE THANG: catch me if you can! Ruck style around 3 islands. Carolina cut me off on one corner but I got revenge on the next. Then farmers carry over to the wall there was no peoples chair!
10 tip toe squats
5,10,15 kick offs (that’s a hold at end of each sequence)
25 ruck swings
Q: Maestro
PAX: Mr. Beast, Gnat, Goose, Run Flat, Chad Thomas, Maestro, FreeBird, Carolina Lean
FNGs: None
COUNT: 8
INTRODUCTION:I got the Nantan again! Didn’t come up with the right core principle I skipped 😀 thanks to free bird for correcting him 10 burpees! And of course i all the disclaimers. Mainly you are responsible for you.
WARMUP: we did bear hugs, imperial walkers, Willy mays hays,
THE THANG: catch me if you can! Ruck style around 3 islands. Carolina cut me off on one corner but I got revenge on the next. Then farmers carry over to the wall there was no peoples chair!
10 tip toe squats
5,10,15 kick offs (that’s a hold at end of each sequence)
25 ruck swings
Repeat twice more as a routine
One more time but double the numbers
Carolina guessed wrong what we would do so 10 burpees
Farmers carry back and a cousack for a good measure
ANNOUNCEMENTS: chili cook off! Go see 3rd f channel
Chad Thomas aka Krypto has the Q next week it’ll be his VQ!
COT – 6TH MAN: we gave thanks
PRAYER REQUESTS AND PRAISES: prayed for Free Birds 2.2