Date: 4/17/23

AO: rumble

Conditions: 59, breezy

Pax: Big Hurt, Green Egg, Yogi, Night Light, Swamp Fox, Sharpie

Q: Bionic

FNG: 0

Total: 7

Disclaimer: I’m not a professional. I am not paid to instruct, your not paying to be here. You know your body and it’s limitations. Modify as necessary.

Warm up:

Little arm circles 10IC

Imperial Walker 10IC

Through the tunnel 10IC

SSH 10IC

The Thang:

Mosey

Station 1: 25 Carolina Dry docks

Mosey

Station 2: 25 single ct steps ups (Brick pedestal)

Mosey

Station 3: 25 merkins/Sharpie’s wall/25 BB Sit ups

Mosey

Station 4: W/Block 10,10,10 overhead press, curls, bent over row

My watch said 2.5 miles. Probably closer to 2.

3 rounds completed

Abs: 25 reps each

American hammers 2ct

LBC’s

Flutter kicks 4ct

Heels to heaven

Freddy Mercury

Heel taps

Box cutters

Announcements: The Fox 2023 (this Saturday) Green eggs and Ham pushing hard for Yogi I believe the pot is up to….pick up morning of event, breakfast, cut grass. Negotiations continue.

SMR end of month

??I’m missing something??

Prayer request: pray for teachers and staff as they approach the end of the year. Busy time for all involved.

Pray for Swampfox and his wife. Seeking opinions for different opinions on medical procedure. Goal would be to avoid surgery if possible.

Prayer

Pledge of Allegiance

Strong work today by everyone!! :fire: