Q: Ruby
PAX: Runt, Bayou, Quincy Adams, Ruby, Two Gloves
FNGs: None
COUNT: 5
WARMUP:
SSHs x 20, IWs x20, TTTs x 20, HBs x 20, LBACs forward x 10, backwards x 10, Raise the roof x 10, Arm flutters x 10, Michael Phelps x 10
THE THANG:
Stations
1) Pull-ups x 10, Step ups x 15 per leg, 5 burpees,
2) Block swings x 25, Bent over rows x 25, 5 bunny hop burpees
Suitcase carry block to 3) 25 curls for girls, 25 goblet squats, 5 man makers
4)to Hot Tub Hill – 25 merkins (5 variations of 5 each as selected by pax),
5 iron cross, 5 clueless
5)25 v- ups, 25 LBCs, 5 plank Jack burpees, back to top of Hot Tub Hill
6) 25 Carolina dry docks, 25 Supermans, 5 burpees
Mosey down hot tub hill and back to 3) Rinse and repeat,
Suitcase carry back to 2) rinse and repeat
MARY:
ANNOUNCEMENTS:
Convergence at Valhalla end of this month
COT:
Prayers for Hasbro and family awaiting the now arrived 4th offspring!
Other brothers who are healing
>From Matthew 6:1-4
Be careful not to practice your righteousness in front of others to be seen by them…
When you get the heart right the service God expects from us will follow naturally.