Date: Saturday, 08/19/23

AO: southpaw

PAX: CDC, Spirit Fingers, Frodo, Boucher, Billyho, Pinto

FNGs: 0

Q: Pinto

Total: 6

Conditions: beautiful Saturday morning.

Warm-Up:

Through the tunnel

Imperial walkers

Squats

Side straddle hop

Merkins

Run parking lot down and back

The Thang:

Setup stations in grass.

Murder bunnies 20 down & back as timer

Sandbag thrusters

Pancake bag curls

Farmers carry

Kettle bell swings

Block upright rows

After one round mosie to climbing ropes.

Everyone attempts to climb to top.

Mosie back to stations for another round.

Block overhead carry down & back as timer

Sandbag squats

Pancake toss overhead

Bucket farmers carry

Kettle bell shoulder press

Block curls

Mosie back to climbing ropes for another climb.

Mosie to football field.

Line up across back of end zone.

Bear crawl to the opposite end. At every 10 yards alternate between 5 merkins and 5 burpees.

On way back lunge back to start. At every 10 yards perform 5 jump squats.

Announcements:

Summer slam September 9th.

Count-o-Rama

Name-o-Rama

Prayer – Spirit Fingers