AO: the_castle
Q: CESS
PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa
FNGs: None
COUNT: 10
WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5
THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks – tighten circle with blocks do 5 curls and pass block left for 3 min. Same with Overhead Press – 5 for 3 min. Followed by Merkins, 5 for 3 min in plank rotate left. Followed by repeat of Curls and done
ANNOUNCEMENTS: Kamikaze Wed and Fergie Fri. Wish our AOQ a quick recovery from FluOvid …
COT: Prayer and out
Q: CESS
PAX: Buc-ee, CESS, Dog-Faced Gremlin, Fergie, Big Worm, grilz, Kamikaze, Wham, Wannabe, Mimosa
FNGs: None
COUNT: 10
WARMUP: 10 SSH – 3 Burpees rinse and repeat x 5
THE THANG: 20 Merkins, 20 LBC’s, 20 Squats and run to Top of Liberal Hill and back. R&R x 5. Select 5 blocks – tighten circle with blocks do 5 curls and pass block left for 3 min. Same with Overhead Press – 5 for 3 min. Followed by Merkins, 5 for 3 min in plank rotate left. Followed by repeat of Curls and done
ANNOUNCEMENTS: Kamikaze Wed and Fergie Fri. Wish our AOQ a quick recovery from FluOvid …
COT: Prayer and out