Q: Spot
PAX: Bayou, Serena, Spot, The Beast, Two Doses, Ruby, Broke Down, Running Rebel
FNGs: None
COUNT: 8
WARMUP:
SSH x 10
3 Burpees
Rinse and repeat x 3
THE THANG:
Suicide Ladder up the State House steps
Mosey up the steps
10 squats halfway up
Mosey down
10 merkins at the top
Mosey down
10 LBCs
Plank for the six
Rinse and repeat x 3, adding 10 merkins each time. Then back down the mountain with 20 reps.
Mosey to Armed Forces Memorial
Merkin Jax (merkins and plank jacks in 1:4 ratio). Up to 5:10 and back down.
Russian twists four count x 20
Mosey to Law Enforcement Memorial
Dirty MacDuece
Diamond merkins
Russian twists
Jump squats
Wide arm merkins
Freddy Mercuries
Calf raises
Merkins
Spot LBCs
Lunges
Worst Merkins Ever
Flutter Kicks
Jump squats
Mosey to Black History Memorial
Dips x 30
Decline merkins x 20
Merkin hand slaps x 10
Runt V Ups x 10
One more Suicide up the State House steps.
10 reps of each exercise
ANNOUNCEMENTS:
A little light-headed during announcements. Various events around our locale for pushing to be better.
COT:
We toured the State House grounds where there are various monuments dedicated to groups who have given, from whom have been taken, and who all have made a difference in our community, our state, and a country.
Romans 5:3-5
“…we glory [rejoice] in our sufferings because we know that suffering produces perseverance, perseverance produces character, character produces hope…because God’s love has been poured out into our hearts…”
Let us remember all those who are suffering, and be here for each other in our own trials.