AO: Hammer
Q: Big Worm
PAX: Bindi, Ratatouille, Big Worm, Wally
FNGs: None
COUNT: 4
WARMUP: Lbac’s x10 through the tunnel x10 merkins x10 pull ups x5 lap around field
THE THANG: 5 pull ups “two corners “ exercise 10 burpees, 20 iron crosses, 30 freedom twists 5 pull-ups . Run 1 recovery lap ,5 pull-ups. Traffic cones were arranged in a square, lunge walk to each cone do 10 hand release merkins, 20 flutters, total of 50 hand release and 100 flutters. 5 pull-ups at monkey bars. Mosey around field five more pull-ups 10 burpees and 5 more pull-ups. Total 45 pull-ups YHC may have missed a set in there somewhere
MARY: Amrap heel tap crunches
ANNOUNCEMENTS: 8/5 Q school. 6/2 first F3 dads starts tomorrow 7 am Emily Douglas park
COT:count o Rama name o Rama Bom prayers for Bindi’s Dad to recover from surgery and return home
Q: Big Worm
PAX: Bindi, Ratatouille, Big Worm, Wally
FNGs: None
COUNT: 4
WARMUP: Lbac’s x10 through the tunnel x10 merkins x10 pull ups x5 lap around field
THE THANG: 5 pull ups “two corners “ exercise 10 burpees, 20 iron crosses, 30 freedom twists 5 pull-ups . Run 1 recovery lap ,5 pull-ups. Traffic cones were arranged in a square, lunge walk to each cone do 10 hand release merkins, 20 flutters, total of 50 hand release and 100 flutters. 5 pull-ups at monkey bars. Mosey around field five more pull-ups 10 burpees and 5 more pull-ups. Total 45 pull-ups YHC may have missed a set in there somewhere
MARY: Amrap heel tap crunches
ANNOUNCEMENTS: 8/5 Q school. 6/2 first F3 dads starts tomorrow 7 am Emily Douglas park
COT:count o Rama name o Rama Bom prayers for Bindi’s Dad to recover from surgery and return home