AO: the-knoll
Q: Hair Band
PAX: Sooie, morning star, Wolfpack, Siri, Malibu, Ex-Pat, Pebbles, Merchant, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: hummid
Q: Hair Band
PAX: Sooie, morning star, Wolfpack, Siri, Malibu, Ex-Pat, Pebbles, Merchant, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS: hummid
WARMUP:
50 SSHs
Arm circles
Air press
Michael phelps
THE THANG:
Spread out into Teams & stations
Push station
Skull crushers 20
Carolina dry docks 20
Elbow tap push ups 10
Rotate
Pull station
Pullups 10
Rows 15
Rotate
Core station
Supermans 20
V-ups 20
Ukrainian hanmers 20
Rotate
Burpee freeze tag
MOLESKINE:
ANNOUNCEMENTS:
– Plankpril coming up soon, check 1st F channel
– Murder mile coming, check green machine
COT:
– everyone shared a prayer request, work, families, deaths, travels
Thanks y’all! So happy to have lead this morning, it was an honor and privilege!
Rock on,
Hair Band