AO: ao-red_dawn
Q: Buzzard
PAX: Houlihan, Snoopy, Myrtle, J Stroke, Joshua Simonton Gruuel, Vila, Downy, Mr. Beast, Buzzard
FNGs: None
COUNT: 9
INTRODUCTION:
We did a introduction and a disclaimer letting everyone know they were out there on their own will and that responsibility for any injuries falls on the individual and not Q, Site Q, F3 Red Dawn or FPD.
WARMUP:
Big Arm Circles – Forward and Backwards
Small Arm Circles Forward and Backwards
Willie Mays Hays
Daisey Pickers
Rucked Up to the Track- Ruck off 400M -1lap back to our rucks
THE THANG:
Peaks and Valleys- Home Bleachers
We rucked up and headed towards the bleachers.
5 Up and Down
25 Overhead Ruck Press
10 Irkins
5 up an down
25 Curls
10 Dirkins
5 up and down
25 upright rows
10 dips
5 up and down
Back to the Track
Ruck Farmers Carry Right Hand 100 yrds
Ruck Farmers Carry Left Hand 100 yrds
Q-Sack- 100 yrds
Ruffle back to the flag
MARY:
Overhead Gas Pumps- 25
Overhead LBC-15
Overhead Flutterkicks-10
High Plank/Low Plank/High Plank
Recover
ANNOUNCEMENTS:
Maine Run
Arrow Head Run
COT – 6TH MAN: Downy was our Sixth Man- Thanks for sharing brother!
PRAYER REQUESTS AND PRAISES:
Prayers for Snoopy Traveling this week
Prayed and Pledged it out!
Thanks for being there this morning fellas.