AO: ao-about-face
Q: Capsize
PAX: Beaver, Buick, Capsize, Maestro, OneHit, SEC, Lipitor, Mr. Beast, Myrtle
FNGs: None
COUNT: 9
WARMUP:
Started with a little back stretch, then 15 4 count SSH’s, quad stretch, shoulder stretch, high knees 15 4 count IC, Imperial Walkers15 4 count IC, ran a lap around Crossroads
THE THANG:
Repeating sets of don’t drop the coupon
20 Overhead press OYO
20 Bent over rows OYO
20 lawn mower pulls OYO
20 Binoculars OYO
20 side crunches OYO
Set of 5 Man makers OYO
Set of 10 man makers OYO
Crab walk across parking lot
Rinse and repeat with 15 reps and then 10
Bear crawled in place of crab walk
Finished with 25 4 count arm circles
45 man makers in all
MARY:
Jack knife 10 4 count IC
Spider man’s 25 4 count the hard way
V up side ups 8 each side
ANNOUNCEMENTS:
2.0
COT:
Praise for GPS next adventure and help raised for him, Crossroads men, families and jail
Love yall