AO: Ao-Wilderness
Q: Capsize
PAX: Capsize, Chaps, T-Zo (Pat Day), Q-Tip, Moon Dolphin, firefly, The Hoff, Weezer, Cub,
FNGs: None
COUNT: 9
WARMUP: SSH’s, Back stretch( roll up like a rag doll), quad stretch, imperial walkers, Willie mays hays, 15 Late Burpees for Weezer
THE THANG:
Moseyed to coupons
Cusacked to Capsize Coupon Ct for
1st round
Shoulders
15 OYO binoculars
15 overhead press
15 lawn mower pulls the hard way
15 upright rows
30 BBSU’s
Mosey to fountain for Chest
15 derkins
15 dips
20 derkins
20 dips
30 BBSU’s
Moseyed to practice court for legs
55 air squats while partner held wall sit and reverse
Lunge walk to Puddy’s wall for racoon walk
Mosey to Capsize coupon Ct for round 1 but add 5 reps
Plus
30BBSU
15 star jacks
1 minute of curls
1 minute each side or oblique crunches
1 minute of southern curls
Mosey to co
MARY:
30 American hammer the hard way
15 VUp side ups the hard way
30 heel touches
30 BBSU
Suitcase carry coupon back
Moseyed to flag
ANNOUNCEMENTS:
Murph
All night ruck
COT:
Prayed for us as leaders as our home
For Hoff’s aunt
For TI teaching Saturday
For Walter’s
For Tezo and Weezer
The Hoff was the 6th man