Raincheck Paincheck

7.19.21

Pax: Pom Pom, CDC, Frodo, Bunker, Paycheck (Q)

Warmup

Little arm circles

Imperial Walkers

Little arm circles

Imperial side lunges

Mosey to concrete and flagpole

Heels to heaven x 10

Freddie Mercuries x 10

Heels to heaven x 10

Freddie Mercuries x 10

Heels to heaven x 10

Freddie Mercuries x 10

Incline Chestbump Merkins x 10

Step ups x 40

Calf raises x20

5 burpees

Mosey to back of parking lot

The Thang

The asphalt is Lava

10 dips

Mosey to covered walkway,

Bear crawl to cafeteria doors

Mosey to asphalt

High knees to bricks

5 decline Merkins

Flapjack

X 3

10 big boy sit-ups

10 Burpees

Mosey to cafeteria

Jailbreak to asphalt

High knees to red monkey bars

3 split grip pullups, full slow decline, change grip for 3 more

Mosey to far basketball goal

5 Hindi Merkins

X 3 rounds

Mary

Pom Pom: 20 Little Baby Crunches

Bunker: 20 Frankenstein toe touches

Frodo: 20 Big Boy Situps

CDC: 20 box cutters

Paycheck: 15 Heels to Heaven

Mosey to farthest lightpole, interval runs for each lightpole to launchpad

Tomorrow is Southpaw’s launch and it is ruck friendly

COT

BOM

PRAYER

PLEDGE

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