Date: 06.03.23

AO: southpaw

Conditions: 75 degrees F, blue sky, without a cloud

Pax: Boucher, Flo, Nurse Jackie

Q: Paycheck

Count: 4

Warmup:

• Side Straddle Hops x 20, in cadence (IC)

• Windmills x 10, IC

• POW Squats (hands behind head)

• High Plank

• Shoulder Taps x 10, IC

• Hand Release Merkins x 10 OYO

PATRIOT RUN

• Indian Run with shovel flag ( man in front has flag) Optional: man with shovel flag calls an exercise.

• Avenue at front entrance fountain and back was run.

Stops:

• 20 Merkins

• 10 flutter kicks

• 10 Carolina Drydocks

• 10 Curb Merkins (parallel to curb, 1 hand asphalt, 1 elevated on curb) each side

• 10 burpees

AMRAP (3 ROUNDS):

2 min or 50lb Farmer Carry to Yukon

• 40lb Ruck Good Mornings

• Kingmakers: cinderblock deadlift, curl, press.

• 20lb dumbell Javorek Compex (3) of 1-front raise, 2-upright row to chin, 3-upright side raise

• Jump rope

• 20lb slam ball

• 20lb kettlebell Halos

• 50lb farmer carry (rotator)

VICTORY LAP:

• Indian Run to stoplight.

• 5 burpees at light

• Indian Run to launch

COOLDOWN:

-forward claps x 10 IC

MARY (Round Robin), IC:

• V- Ups x 10

• Freddie Mercuries x 40

• Heel taps x 10

• Slo Mo Flutter Kicks x 10 4 count

• Heels to Heaven x 10

• Flutter Kicks x 10

• LBCs x 10

• Bottle Dodgers- Sitting Foot over bottle hip flexor move

COT

BOM

PRAYER

PLEDGE