Q: DintyMoore
PAX: Chunks, Grape, Pep, Siri, Tim the Toolman, Wolfpack, Power Clean (F3 JeffCo, GTE Trainer)
FNGs: None
COUNT: 8
CONDITIONS: Crispy
WARMUP:
Warm-Up
SSHs – 14 in cadence
Low-n-slow Squats
Good Mornings – 5 OYO
Cherry pickers in cadence
Shoulder Routine in cadence
-Forward
-Backward
-Overhead Press
-Moroccan Night Club
THE THANG:
Run to Bridge – 3 rounds, 1 minute rep each
Komodo Dragon
Air Squats
Bird dogs
Run to Playground – 3 rounds, 1’ min rep each
Pull-Ups
Compass Lunges
Superman
Run to Hill – 3 rounds, 1’ minute rep each
Burpees – add a merkin each rep
Bearcrawl
Happy Crunchy Frogs
Mosey to Start and finished out third round of hill exercises and final two songs on playlist
Movie Songs – @chunks won the challenge to name the movie for each song
https://open.spotify.com/playlist/5o1FYgMAWfC5I6feour9Rm?si=K6W-tgdvRl6M1ZrC5mPzWA&pi=u-jB_4HrudSSKq
MOLESKINE: NA
ANNOUNCEMENTS:
Solid BrewRuck led by Cowboy over the weekend. greenmachine it’s just a mile workout coming up next week.
COT:
Prayers for Cowboy and family