• When: 
  • QIC: 
  • The PAX: 

Bluetooth Hips On the Move……

AO: Dawnstrike
Q: Phlegm
PAX: Oscar, Misfire, Betamax, Nails
FNGs: None
WARMUP: SSH x 20, Imperial Walkers x 20, Lunge-walk, Open and Close the gate walk, Frankenstein walk.
THE THANG: Starting at the church courtyard, we do Russian Twist x 15 and Merkins, Flutterkick x 15 and Merkins, Squats x 15, then Merkins. Run to Adger and Murrary: High Knees x 10, LBAC’s, Overhand Claps, Merkins. Run to Murray and Daly, spot LBC’s, chaser LBC’s, Merkins. Run to Daly and michigan, Bobby Hurley’s x 10, carolina Dry Docks, run to Daly and Millwood and grab some wall for Dips x 20, run to side of Dreher and get blocks. Goblet squats x 20, bench presses x 20, overhead presses x 20, Facebreaker squats x 20, Rows x 20.
MARY: Run to Hollywood squares, merkins, incline x 20, declines x 20, step ups x 10 each leg. Oscar stretches us east to DerbyTaintShire, and west to Scrotingham.
ANNOUNCEMENTS: Come to Dawnstrike clean up of Dreher later this month
COT: Prayers for our F3 brothers, our Columbia community and have a good day.

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