Q: OneHit

PAX: Huffy, Mr. Fixit, Maestro, Szczerbiak, Tater Salad, Baby Daddy, Piggy Back, Buzzard, Free Bird, Myrtle, Scooter, Capsize, Bewyak, OneHit

INTRO:

I’m not a professional, modify if necessary, push yourself but don’t hurt yourself.
Me, F3 nor CrossRoads are responsible if you get hurt, you are out here on your own free will.

Fixit: 5 Core Principles
Capsize: Credo
Tater: Mission Statement

WARM-O-RAMA:

Bear Hugs, Daisy Pickers, Imperial Walkers, Chinooks, Big Arm Circles, Trunk Rotations x 12

Bear Crawl Around Gray Bldg (2904) back to where we started.

Grab a Coupon and head to gilligans island

THE THANG:

first round : The 10’s
10 merkins in middle of parking lot
Carry block to a corner, do 1 curl, 1 overhead press & 1 Kettle bell swing x 10
Carry block back to middle for 10 more merkins. Rinse and repeat for 4 corners going back to middle before proceeding to the next corner.
Al Gore till the 6 comes in

Second round: 7’s
7 Bent over Rows, & 7 upright Rows in each corner followed by a trip to the middle with 7 burpees in the middle. Rinse and repeat for every corner for total of 4 sets

carry coupon back to about face

MARY:

quick modified marry consisted of
5 man makers

COT:
Count-O-Rama, Name-O-Rama.
Announcements – Run opportunities, day break sleep out, travis Manion wod coming up in April and 5 year in may.
get on slack and check it out
Prayer/Praise –
Fixit Uncle, Bewyak friends daughter in law with breast cancer, Prison ministry to continue moving forward despite opposition.

Keep working hard and pushing yourself.
like life, the Workouts won’t get easier but you’ll get better at it
Form is important especially to prevent injury so practice good form.
You’ll be glad you did.

Good work men!

AYE