AO: ao-the-scrape
Q: Gnat
PAX: Bagpipe
FNGs: None
COUNT: 2
INTRODUCTION:
WARMUP:
THE THANG:10 min Ruck
2 min merkins/squats alternating 10/20 reps
10 min Ruck
2 min Ruck row/ruck RDL
10 min Ruck
3 min walking lunge
3 min overhead carry
3 min front carry
MARY: 3 min of LBC alternating with ruck press
ANNOUNCEMENTS:
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: