AO: sawmill
Q: Fallout
PAX: Flapper, Rudder (WeaselShaker), Bush, Full Metal Jacket, Cottontail, Cheesesteak, Fallout, Lemmy
FNGs: None
COUNT: 8
WARMUP:
SSH, 25, IC
10 burpees
Imperial walkers, 20, IC
8 burpees
Squats, 15, IC
6 burpees
Merkins, 10, IC
4 burpees
Windmills, 10, IC
2 burpees
Q: Fallout
PAX: Flapper, Rudder (WeaselShaker), Bush, Full Metal Jacket, Cottontail, Cheesesteak, Fallout, Lemmy
FNGs: None
COUNT: 8
WARMUP:
SSH, 25, IC
10 burpees
Imperial walkers, 20, IC
8 burpees
Squats, 15, IC
6 burpees
Merkins, 10, IC
4 burpees
Windmills, 10, IC
2 burpees
Lap around the building
THE THANG:
Circle of Pain: one pax farmers carries 62 and 60# Kbs around the parking lot loop, while other pax do exercises!
Swings (50#)
Hand release merkins
Curls (20#)
Ruck squats (35#)
Shoulder raises (2 bricks)
Overhead press (45#)
Once all pax run thru, lap around the building
Bear crawl suicides in side parking lot (crowd favorite!)
10 burpees
Repeat Circle of Pain
Lap around the building, 10 burpees
Repeat Circle of Pain, run out of time and put the weights up!
:alert: ANNOUNCEMENTS :alert: :
Runvergence at Prowl end of month
Guardians of the night K-9 5k July 20
Rudder’s clean colon
COT:
Teddy and family
Rudder’s clean colon!
Rudder’s friend’s cancer diagnosis
FMJ 3rd grandchild will be a girl!