AO: ao-the-anchor
Q: Alan Hockenjos (Walden)
PAX: Marc Rubenstein (ScarU), Nick Behmke (Watson), Flyer
FNGs: None
COUNT: 4
WARMUP: without lowering the arms, Arm Circle/ Circle Arms, Chinooks f/r, Arm Pretzels, Grady Corns.
Sprinklers, Windmills, Tappy Taps, Mummy’s, and SSH all X10
THE THANG: Strength Pyramid, 2 stations.
Station 1: Lunges, Squats, & Burpees
Reps- 7,8,9,10,9,8,7
Station 2: Merkins, WW1 sit-ups, AmHams
Reps- 5,10,15,20,15,10,5
Complete 7 reps of each exercise at station 1 then Mosey to station 2 to complete 5 reps, mosey back repeat up then down the „pyramid.
Mosey back and forth 7 times;
Carioca- „while ScarU karaokes Love Shack)
Tin soldiers, butt kicks, broad jumps, duck walks, backward run, bear crawl/ crawl bear
1 lap mosey around soccer field to cool off.
MARY: 1 round: leg lifts, plank, x-factor, hip rock and raise.
ANNOUNCEMENTS: Thirsty Thurs @ Needle Creek Farm Brewey this Thursday 6-8pm
Morris- TheWard 10/25
COT: thankful for good brothers meeting up in the gloom, getting 1% stronger, continue the strength, humility, and perseverance through the weekend.
