Burner

AO: The Wreck

When: 2024-06-26

QIC: Miyagi

PAX (21): Babble, Blue, Bobber, Chowdah, corky, Dr. Nemo, Fourfiddy, Gutterball, Matt Shields-Norm, Missionary, Password 123, Poli, rip, Rooney- timlonergan, Sell-out, Sleeper, Squatty (Scott Quesnel), Squeegee, The Fifth, Love Boat

Warm-O-Rama:

Pax Ran to the Parking lot to grab a medium-sized coupon.

The Thang:

Block 1: 3 Total Rounds Quad Stretch x 30 sec per side Bear Crawl to 10 yard line- Jog back Windmills x 30 sec per side Slow Air Squats x 30 Big Boys x 20 Merkins x 20   After the completion of Block 1┬áRun To Flag and Back   Block 2: 4 Total Rounds with Coupon. You will be holding your plate overhead for 15 seconds in between every exercise. Make your transitions quick and fluid. Curls 30-40 Reps Bent Over Row 20-40 Reps Kneeling Choppers (R) 15-30 Reps Kneeling Choppers (L) 15-30 Reps Press 20-40 American Hammers 20-30    

COT:

We have the annual July 4th Crabtree next week. Support the Camp Kudz fundraiser. Check out Feather's June 22nd post on #3rdf to learn more

Naked-Man Moleskin:

It was a pleasure to lead good men. Good work this morning .

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