AO: the_castle
Q: Billy Bob
PAX: grilz, Wham, Dog-Faced Gremlin, TOY, Mimosa, Turncoat, McLovin, Katniss, Buc-ee, Wannabe, Wilki
FNGs: None
COUNT: 12
DISCLAIMER followed by How to Count!
Q: Billy Bob
PAX: grilz, Wham, Dog-Faced Gremlin, TOY, Mimosa, Turncoat, McLovin, Katniss, Buc-ee, Wannabe, Wilki
FNGs: None
COUNT: 12
DISCLAIMER followed by How to Count!
“The next exercise is…. In cadence… Exercise!
WARMUP: All exercises called in cadence.
Imperial walkers
Calf raises
Slow fast squat
Carolina dry dock
THE THANG:
Mosey to Retreat, stopping along the way for various exercises.
At bottom of Retreat Hill lies a 40lb sandbag.
Group DORA
100 HR merkins
200 Russian Twists
300 squats
Each PAX takes a turn running up and down Retreat Hill with sandbag while others do the exercises.
Upon completion of DORA mosey up Retrest to stop sign. Indian Run back to COT with PAX in front of line carrying sandbag and handing off to PAX sprinting up from rear.
Mary to finish up: uphill BBS.
:alert: ANNOUNCEMENTS :alert: : pray for Cespool’s mom and Teddy and M recovery.
COT: The Lord’s Prayer