Date: 07/01/2023

AO: southpaw

PAX: Bionic, Paycheck, Sharpie, Billyho, Anklet, Boucher

FNGs: 0

Q: Boucher

Total: 6

Conditions: Humid and Hot

Warm-Up:

SSH IC x20

MERKIN IC X10

Dry Docks X15 OYO

Squat X15 OYO

The Thang:

Split into even number Pax in 5 Lanes

Lane 1 – Mosey lap around track

Lane 2 – Bear crawl

Lane 3 – Walking lunges

Lane 4 – Burpee Broad Jump

Lane 5 – Crawl Bear

Every Pax moving same direction as Lane 1

When Lane 1 Pax catches up to first Pax everyone reset with Pax

Rotate to next Lane – rinse and repeat until Pax have completed each Lane exercise.

Half Lap Mosey Backwards and set up for next iteration…..

Lane 1 – less than 1:50 lap around track or a penalty will be assessed (no penalties – strong work!)

Lane 2 – Burpees

Lane 3 – Merkins

Lane 4 – Lunges

Lane 5 – Squat

Every Pax is stationary doing reps

Rinse and repeat until all Pax have completed each Lane exercise

Exercises called by Q

– Flutter kick, Pickle Pounders, Monkey Humpers

Mosey to underside of bleachers and do X25 pull ups OYO – 5 pull ups OYO – 1 pull up OYO

Mosey and grab flag – Patriot Run to stop light, 10 burpees, Patriot Run back

Find a line in parking spot – 5 big bois, roll, 5 merkins until next line – then inch Worm across to next parking spot

Moleskin:

Make Godly Goals – first focus on your process to achieve goals and develop consistency. You’ll crush your goals.

Announcements: Hot Wing Ruck Coming up

Count-o-Rama

Name-O-Rama

Boucher took us out in Prayer. Billyho M, Paycheck and Anklet travels, families and marriages

Pledge

Thank you for letting me lead this morning!