Q: Slowpoke
PAX: Dill, Duke, SAG, John Hankinson (Gator), Tonka, Michael Smallwood(Bull), Ralph, Bread Box, Waders
FNGs: None
COUNT: 10
WARMUP:
SSH- ic – 15
Tempo Merkin – Ic – 10
Plank flexor stretch – about 1 min
Burpees – IC – 10
THE THANG:
Mosey to the track
Everyone has a cup at the table. And must flip at the same time. Each successful flip takes off 5 reps/ 5 yards
If all miss flip double exercise
50 reps/ 50 yards
Exercise list
Down and back
Up downs
High knees
Bear crawls
Grass pickers
Packs choice
Stanley’s
Down and back
Side shuffle
Merkins
Blankenships
Lbc
Windmill
Packs choice
Down and back
Flutter kicks
Lunges
Packs choice
Flag football for 20min
Good passing terrible kicking
MARY:
30 second
Cross leg Calf stretch
ANNOUNCEMENTS:
Check slack for runs and events, Ralph’s new tramp stamp “rain or shine, hot or cold”
COT:
Pledge it out
Pray for weather, Waders leading his family
Ralph donuts and coffee