9

PAX

0

FNGS

Q: Buick

PAX: Zerb
One hit
Run flat
Sub
Fun run
Free bird
Spackler
Myrtle
Buick

INTRO:disclaimer- maestro is responsible
5 core principles
Mission statement

Got invigorated

WARM-O-RAMA:

Burpees 5 oyo
SSH ic till I get tired
Burpees 5 oyo
SSH ic till I get tired
Burpees 5 oyo
Trunk rotations ic
Burpees 5 oyo
SSH ic till I get tired

THE THANG:

Mosey around the parking lot
Burpees 5 oyo
Sprint between islands
Burpees 5 oyo
Sprint between islands
Merkins on my count
Mosey to the other lot
Shoulder taps 20 single count
Sprint up the hill
Standing lunge 20 single count
Bear crawl down the hill
Burpees 5 oyo

Indian run till I call it (2 laps)
Burpees 5 oyo

Dirty hook up ic 10
Burpee 5 oyo
Wall sit and pass the pack 4 times
Burpee 5 oyo
Dirty hook up ic 10
Burpee 5 oyo

Indian run till I call it (4 laps)
Burpee 20 oyo

MARY:

Burpee 10 oyo
Lbc 50 oyo
Box cutter ic 10

COT:
Count-O-Rama, Name-O-Rama.
Announcements – macon rocks tomorrow
Ga southern road trip to help f3 boro stay focused
Prayer/Praise – run flat customer employee killed in an accident
Fun run brother new job in ft worth Texas
Zerb wife with constant migraines – son is loving cross country (praise!)
Dingo has to go back to court due to attorney no show
Love set needs our encouragement