AO: dawnstrike
Q: Phlegm
PAX: Quaker, Snowflake, Silent Bob, Lobstah, Oscar
FNGs: None
COUNT: 6
WARMUP: SSH IC x 30, IMP Walkers IC x 20, Squats IC x 20, Windmills IC x 20, Through the Tunnel IC x 20, Cossack squats IC x 20, Monkey Humpers IC x 20, Hip Thrusters IC x 20.
THE THANG: Wheel barrow in pairs and drop with merkins x 10 and continue laps of this exercise until the pair has reached a total of 100 merkins. LBACs IC x 20 and Raise the Roof IC x 20. Highknee runs and Burpees x 5, then High knee runs and Burpees x 10, repeat x 1. SSH IC x 20, Spot LBC’s x 20. Lunge walk laps and Diamond Merkins x 5, Lunge walk and diamond merkins x 10. LBAC’s IC in reverse x 20, Overhead Claps IC x 20, Balls to Wall hold 45 seconds. Lungewalk and Wide Arm Merkins x 5, then Lunge walk and Wide Arm Merkins x 10. Squats IC x 20, Slow Fast Merkins IC x 20, Hip Thrusters IC x 20, Merkins IC x 20, speedy SSH IC x 30. Oscar Stretches. We all stayed mostly dry.
ANNOUNCEMENTS: Sign up for Dawnstrike Q’s, Quaker will circulate info soon on F3 Mudgear T shirts. Pax needs to think of ways to design a good Dawnstrike Logo.
COT: Prayers for the coming week.
Q: Phlegm
PAX: Quaker, Snowflake, Silent Bob, Lobstah, Oscar
FNGs: None
COUNT: 6
WARMUP: SSH IC x 30, IMP Walkers IC x 20, Squats IC x 20, Windmills IC x 20, Through the Tunnel IC x 20, Cossack squats IC x 20, Monkey Humpers IC x 20, Hip Thrusters IC x 20.
THE THANG: Wheel barrow in pairs and drop with merkins x 10 and continue laps of this exercise until the pair has reached a total of 100 merkins. LBACs IC x 20 and Raise the Roof IC x 20. Highknee runs and Burpees x 5, then High knee runs and Burpees x 10, repeat x 1. SSH IC x 20, Spot LBC’s x 20. Lunge walk laps and Diamond Merkins x 5, Lunge walk and diamond merkins x 10. LBAC’s IC in reverse x 20, Overhead Claps IC x 20, Balls to Wall hold 45 seconds. Lungewalk and Wide Arm Merkins x 5, then Lunge walk and Wide Arm Merkins x 10. Squats IC x 20, Slow Fast Merkins IC x 20, Hip Thrusters IC x 20, Merkins IC x 20, speedy SSH IC x 30. Oscar Stretches. We all stayed mostly dry.
ANNOUNCEMENTS: Sign up for Dawnstrike Q’s, Quaker will circulate info soon on F3 Mudgear T shirts. Pax needs to think of ways to design a good Dawnstrike Logo.
COT: Prayers for the coming week.