AO: ao-about-face
Q: OneHit
PAX: Carolina Lean, BlueBird, Pacifier, Polaroid, Mr. Fixit, Eeyore, FreeBird, Run Flat, Skidder, OneHit, Kitty Hawk
FNGs: 1 Kitty Hawk
COUNT: 11
INTRODUCTION:
Disclaimer, 5 core, credo & mission statement were given
WARMUP:
Bear hug, daisy picker, windmill, chinook, imperial walker & ssh x 12 in cadence
Q: OneHit
PAX: Carolina Lean, BlueBird, Pacifier, Polaroid, Mr. Fixit, Eeyore, FreeBird, Run Flat, Skidder, OneHit, Kitty Hawk
FNGs: 1 Kitty Hawk
COUNT: 11
INTRODUCTION:
Disclaimer, 5 core, credo & mission statement were given
WARMUP:
Bear hug, daisy picker, windmill, chinook, imperial walker & ssh x 12 in cadence
Mosey around bldg & back to grab a kettle bell
THE THANG:
Mosey on to Gilligan’s island for 4 corners
25 reps in each corner
Start in middle with 10 total one arm kettle bell swings then go a a corner and return to middle after each corner. So on and so forth for 4 plus rounds
Corner 1. 25 kettle bell squats
Corner 2. 25 bent over rows
Corner 3. 25 triceps extensions
Corner 4. 25 total one arm snatch raises
Mosey back to about face for 10 one arm over head lunges each leg
MARY:
25 American hammers
25 overhead kettle bell flutter kicks ic
25 lbc ic
ANNOUNCEMENTS:
Ruckmas
PRAYER REQUESTS AND PRAISES:
Bluebird letter, RunFlat coworkers mother in law
Good work men!