Pax: Defect, Sparky, Chickenhawk (QIC)
Conditions: 37 degrees
Warm up:
1 lap around the track
Merkins x10 IC
Side straddle hip x10 IC
Flutter kicks x15 IC
Imperial walkers x10 IC
Thang:
Exercises at the play ground
Pull up 10: merkins20: lbs30
Dead hang: squats20: flutter kick 30
Chin up 10: dips 20: American hammer30
4 corners around the track
5 drydocks
10 merkins
15 squats
20 flutter kicks single count
Rinse and repeat
Circle of trust
Name-o-Rama
BOM: Chickenhawk
Pledge
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