Q: Moonshine
PAX: Pyro, Polyp, Bitcoin, Capt Von Trapp, Hermey, Hambone, Utter, Moonshine
FNGs: None
COUNT: 8
Warm-a-Rama
Sun Gods
Carrot Pickers
The THANG
Startex:
40 4-count SSH
Round1:
Ruck shuffle 1-lap around Union Point Park
8 Burpees (slick)
8 Merkins (slick)
8 Ruck Sit Ups
8 Ruck Squats
8 Ruck 4-count Mountain Climbers
Round 2:
Ruck shuffle 1-lap around Union Point Park
8 Burpees (slick)
8 Merkins (slick)
8 Ruck Sit Ups
8 Ruck Squats
8 Ruck 4-count Mountain Climbers
Round 3:
Run (slick) 1-lap around Union Point Park
8 Burpees (slick)
8 Merkins (slick)
8 Ruck Sit Ups
8 Ruck Squats
8 Ruck 4-count Mountain Climbers
Round 4:
Ruck 1-lap around Union Point Park
8 Burpees (slick)
8 Merkins (slick)
8 Ruck Sit Ups
8 Ruck Squats
8 Ruck 4-count Mountain Climbers
20 4-count Low Slow Flutter with static Ruck Hold
Round 5:
Run (slick) 1-lap around Union Point Park
8 Burpees (slick)
8 Merkins (slick)
8 Ruck Sit Ups
8 Ruck Squats
8 Ruck 4-count Mountain Climbers
20 4-count Low Slow Flutter with static Ruck Hold
Endex:
Ruck 1-lap around Union Point Park
Mary:
Pyro: Plank with Ruck Pull Through
Bitcoin: American Hammers
Total we did 1.2 miles and 40 reps of each exercise to celebrate 40th Birthday!!
Announcements & Prayer Requests
Gander is collecting supplies for western North Carolina. See his link under announcements channel.
Keep Utter in your prayers as he is solo father for this week while wife is traveling
Bitcoin and his M are traveling this week as his eldest 2.0 is graduating USAF basic training