AO: ao-yard
Q: Saints (79/135)
PAX: Osceola, Saints (78/135), Mugshot, Frizzle, Yard dog. 37/50, Moen (81/100), Quick Release (81/175), Crack, The Floaties (50/100), Cheesesteak, Gilligan, Squeeky, Subway, Kyle Santo
FNGs: None
COUNT: 15
CONDITIONS: 72 and breezy
WARMUP:
– SSH
– TTT with rocking chair
– Imperial walkers
– LBAC
– Pool pissers
– Chinooks
THE THANG:
Pt. I: 4 rounds / 45 sec on / 15 sec off / 30 sec rest between rounds
1. Goblet squats
2. Merkins w/ block tap
3. Reverse lunges
4. Jump squats
5. Plank pull-thru
6. Blockees
Q: Saints (79/135)
PAX: Osceola, Saints (78/135), Mugshot, Frizzle, Yard dog. 37/50, Moen (81/100), Quick Release (81/175), Crack, The Floaties (50/100), Cheesesteak, Gilligan, Squeeky, Subway, Kyle Santo
FNGs: None
COUNT: 15
CONDITIONS: 72 and breezy
WARMUP:
– SSH
– TTT with rocking chair
– Imperial walkers
– LBAC
– Pool pissers
– Chinooks
THE THANG:
Pt. I: 4 rounds / 45 sec on / 15 sec off / 30 sec rest between rounds
1. Goblet squats
2. Merkins w/ block tap
3. Reverse lunges
4. Jump squats
5. Plank pull-thru
6. Blockees
Pt. II: Partner up / 3 rounds / 45 on / 15 off / no rest
1. P1 – overhead press / P2 – Squat hold
2. Merkins / Plank
3. Iron Mikes (or Bonnie Blair’s) / Rifle carry hold
MARY: No
ANNOUNCEMENTS:
– 4th of July ruck this Friday starting at 0530. Undetermined mileage.
– Village of Hope still needs volunteers through July 20.
– You sign up, you show up. Please take the take to check the Q sheet to see if you’re leading soon. We have a few instances in June where we had to pivot. Remember, it’s a privilege to lead your fellow PAX, so please take the time to check the Q sheet.
COT: Done