AO: Ao-Big-House
Q: Micro
PAX: Ralph, Robert King Leonidas, Micro, Buzzard, Dill, Cabbage
FNGs: None
COUNT: 6
WARMUP:
Willy Mays Hays 10 IC
Bear Hugs 10 IC
Hamstring Stretch 6IC both legs
Failure to Launch circle or pain
Mosey , 2 min HILL SPRINTS
Plank/ Merkin to Chainsmoking song
THE THANG: – The Reptile
Alligator Merkin 60 ft
Snake Crawl 20 ft
Frog Leap 120ft
Jesus Lizard 200ft back
Repeat 2x
MARY:
Gas pumps 15 IC
Dead Bugs 10 IC
The Pendulum 15 IC
Circle of Pain 3x alternating shoulder tap 4 ct
30 LBC OYO
WWI sit up 15 IC
Low Plank 1 min
ANNOUNCEMENTS:
Convergence
COT:
Prayers for Milestone test takers (Dill)
Praise for God finding a way to speak to Leonidas in a time of need
Q: Micro
PAX: Ralph, Robert King Leonidas, Micro, Buzzard, Dill, Cabbage
FNGs: None
COUNT: 6
WARMUP:
Willy Mays Hays 10 IC
Bear Hugs 10 IC
Hamstring Stretch 6IC both legs
Failure to Launch circle or pain
Mosey , 2 min HILL SPRINTS
Plank/ Merkin to Chainsmoking song
THE THANG: – The Reptile
Alligator Merkin 60 ft
Snake Crawl 20 ft
Frog Leap 120ft
Jesus Lizard 200ft back
Repeat 2x
MARY:
Gas pumps 15 IC
Dead Bugs 10 IC
The Pendulum 15 IC
Circle of Pain 3x alternating shoulder tap 4 ct
30 LBC OYO
WWI sit up 15 IC
Low Plank 1 min
ANNOUNCEMENTS:
Convergence
COT:
Prayers for Milestone test takers (Dill)
Praise for God finding a way to speak to Leonidas in a time of need