Q: Runt
PAX: Bayou, Coin Flip, Ruby, Two Gloves
FNGs: None
COUNT: 5
WARMUP:
SSH followed by run. Rinse and repeat. TTT, LBACs followed by run.
THANG 1: 7 merkins at 4 tennis court pain stations
Station one. 7 iron mikes. 7 step lunge walk followed by 7 curtesy lunges til reach next pain station.
Station two. 7 plyometric iron mikes. 7 step lunge walk followed by 7 jump squats til reach next station.
Station three. 7 no cheat iron mikes. 7 step lunge walk followed by 7 pulse squats.
Station four. 7 iron mikes. 7 step lunge walk followed by 7 cross cross squats.
THANG 2: 14 plank IC at 4 pain stations.
Mountain climbers followed by run.
Plank in/outs followed by run.
Plank hops followed by run.
Plank jacks followed by run.
THANG 3: 21
Station one: 7 WW2 sit ups, 7 Freddy Mercuries IC, 7 three count V ups
Station 2: 7 I’m a star burpee. 7 ww2 sit ups. 7 Michael Phelp burpee. Time. Mosey back to flag.
ANNOUNCEMENTS:
Continued thoughts and prayers for pax that are absent. Reach out and check on pax.
COT:
Are You Teachable?
He is in the way of life that keep instruction. But he that refuse to reproof errs.
Pray for ability to accept correction and humble spirit. Don’t allow pride to lead others astray.