Q: Matt Hopkins (Brisket)
PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll)
FNGs: None
COUNT: 3
WARMUP
SSH: 25 reps
Windmills: 10 reps
Imperial Walkers: 15 reps
Low Slow Squats: 10 reps
DC Stretches
THANG – Route 66
– Dips + Irkins @ every tree
Mosey to Playground
THANG – Playground Rotation
– Curb Alperts
– Complete 15 Reps of each. Mosey around lot. Rotate. Repeat.
– Pull Ups
– Step ups
– Donkey Kicks at Wall
– Curb Alperts
Mosey to soccer hill
Round 1:
Sprint up the hill,
10 Burpees at the top,
jog back down,
10 Squats.
Repeat for 3 rounds.
Round 2:
Bear crawl up the hill,
15 LBCs at the top,
crab walk down,
10 Lunges (5 per leg).
Repeat for 2 rounds.
Mosey to lower lot
THANG – round and round!
Station 1: 15 Carolina Dry Docks
Station 2: 20 Jump Squats
Station 3: 15 Incline Merkins (using rail)
Station 4: 20 Big Boy Sit-Ups
MARY
COT: Prayers for relief for those suffering with health issues.
