First Day of ‘22-‘23

AO: Rumble
Conditions: 77F, humidity 87%F

The Pax (5): Dipstick, Frodo, Mr. Rogers, Paycheck (QIC), Sharpie

Warmup:
10 each: Forward claps, Through the Tunnel, Air Good Mornings, Imperial Walkers, Squats, Bonnie Blairs, High Knees, High Plank, Shoulder Taps, Mountain Climbers, Hand Release Merkins, High Knees

The Thang:
Mosey to stop sign, Lunge to flagpole.
-balls of feet to curb: 10 lunges each leg
-Hands on walkway curb for 10 Carolina Dry Docks
-10 Merkins

Fast Mosey to generator (end of back covered walkway)
-10 Bonnie Blairs
-10 Heels to Heaven
-10 Flutters each leg
10 Merkins.
Covered walkway: bear crawl to half way (bike rack), crawl bear to finish line (other end of covered walkway)
-Victory lap in back parking lot
-10 hand release Merkins
-Fast Mosey to top of hill stop sign.
-Mosey to bottom of hill for 10 hand release Merkins, then congregate in grassy knoll above stop sign.

EMOM:every man hits each station (5 min)
I:
-Ruck good mornings
-Cinderblock Kingmakers
-boulder Halos (rotate full circle overhead each direction)
-curb lunges
-Dry docks

II:
-Ruck curls
-Cinderblock Kingmakers
-boulder overhead press
-curb lunges
-Hand release Merkins

Fartlek home:
-lightpole 1: mosey; lightpole 2: jailbreak; rinse and repeat to launchpad


Round Robin MARY: 10 reps each
-Mr.Rogers: Flutter kicks (each leg)
-Sharpie: X Factors
-Dipstick: Boxcutters
-Frodo: Big Boy Situps
-Paycheck: Air Good Mornings

NAME O RAMA

ANNOUNCEMENTS: Book club is discussing 12 Rules for Life (Peterson) on Friday at El Agave 12-1PM. 3 Rules per week for August. This Friday is rules 1-3.

Challenge of the month: gallon of water per day

Please feel free to join the Slack channels for both!

-2.0 Workout this Saturday at Scrooge!

COT
BOM
PRAYER: Sharpie
PLEDGE


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