AO: hammer
Q: Big Worm
PAX: Zuba, McNugget, Duckie
FNGs: None
COUNT: 4
WARMUP: active stretching, 5 pull-ups, 5 slow merkins, 10 LBC, 10 flutter kicks
THE THANG: 2 ladders: 1-9 slow count (5 second) merkins, 20 slow count flutters, then 2 pull ups.
Run across the field and do a 9-1 burpee ladder. Burpees and merkins go down by one each ladder rung
:alert: ANNOUNCEMENTS :alert: : see slack
COT: prayers for McNuggets wife as she transitions to a new job; Zuba sister in law to recover from heart surgery
Q: Big Worm
PAX: Zuba, McNugget, Duckie
FNGs: None
COUNT: 4
WARMUP: active stretching, 5 pull-ups, 5 slow merkins, 10 LBC, 10 flutter kicks
THE THANG: 2 ladders: 1-9 slow count (5 second) merkins, 20 slow count flutters, then 2 pull ups.
Run across the field and do a 9-1 burpee ladder. Burpees and merkins go down by one each ladder rung
:alert: ANNOUNCEMENTS :alert: : see slack
COT: prayers for McNuggets wife as she transitions to a new job; Zuba sister in law to recover from heart surgery