Q: Dill

PAX: MooMoo (Respect), Gator (Respect), Palladean (Respect), Duke, Dirty Dawg, Micro, Ralph, Viking, Socrates, McFly, Dill

Warm-O-Rama:
A lot of sore legs this morning from the road race so we spent a good amount of time warming up.
All exercises were 12 IC
Daisy Picker
Bear hug
Standing Quad Stretch (each leg)
Moroccan Night clubs
Big Arm Circles (Forward/Backward)
Chinooks
Sitting Hamstring Stretch
Laying down hip/glute stretch
Hillbilly

Mosey to get coupons

The Thang:
Always thankful to Q but even more so this morning because my calves were tight and I didn’t want to do any leg exercises so we did 4 corners with all arm exercises.

Split Pax into 4 corners
1- 10 Merkins
2- Overhead press (coupons) AMRAP
3- Overhead claps AMRAP
4- Curls (coupons) AMRAP

Did 4 rounds…rotation was based on corner 1 and their completion.

Next Set
1-10 Merkins
2- Seal Claps
3- Chinooks
4- Big Arm Circles

4 rounds again

Mosey back to Flag

Mary:
Imperial Walkers 15 IC
Big Boy Sit-ups 15 OYO
Gas pumps 15 IC
LBC 40 OYO
American Hammers 15 IC
Plank 1min
ABC’s

COT:
Name-o-Rama
Announcements: Saturday Pop-up workout at the Foxhole Saturday September 10th 7am (Pre-Ruck 6am), Iron Pax at Red Dawn every Saturday in September, Wilderness every Tuesday
Prayer/Praise: Socrates Father (Cancer), Ralph’s Grandpa (Cancer)