Q: Capsize

PAX: TI, Cub, Tripod, Capsize

INTRO: great morning for a good old fashioned fountain beating! Thankful for the men that got up this morning to start there day off right!

WARM-O-RAMA:
High knees
SSH’s
Trunk rotations
Bear hugs
Back stretch

THE THANG:
Lunge walk to foutain
Partnered up
Partner A 1/2 swirley
Partner B derkins
Next
Partner A 1/2 swirley
Partner B dips
Next
Partner A Freddy mercury
Partner B Carolina drydocs
Next
Partner A piston squats 30
Partner B flutter kicks
Bear crawled to parking lot
Lunge walk back to gate
Butt kickers to fountain
Partner A opposite leg piston squats 30
Partner B spider man’s
Next
Partner A Mike Tyson’s
Partner B Spider-Man
COP Monkey Humpers 10 each holding position, 3 rounds

MARY: 2x the fun Mary with 12 minutes
Freddy mercury
WW 3 sit-ups
Heels to heaven
Dying cockroach – all for IC 20 count hitting lower abs
V up side ups each side
Straight leg BBSU’s last 2 minutes

COT:
Count-O-Rama, Name-O-Rama. Check
Announcements – Daybreak
Prayer/Praise – prayed for each of us to be a light in the dark places, living people well where we are