AO: The Tracks
Q: Birdie ,
PAX: Formica, Pigskin, Chopsticks, Birdie, (Ratatouille) 38- (05/108) 03/30/26, Precious
FNGs: None
COUNT: 6
CONDITIONS: nice
WARMUP: Short mosey then we performed SSH, Weed Picker, Wind Mills, Moroccan Night Club & Copper Head Squat
THE THANG: setup 10 pain stations.
– Jump Rope
– Wolverine
– Jump Squat
– Carolina Dry Dock
– Imperial Walker
– Variations of Bat Wings with bricks
– Bonnie Blair
– Reverse Crunch
– Crunchy Frog
– Flutter Kick
Q: Birdie ,
PAX: Formica, Pigskin, Chopsticks, Birdie, (Ratatouille) 38- (05/108) 03/30/26, Precious
FNGs: None
COUNT: 6
CONDITIONS: nice
WARMUP: Short mosey then we performed SSH, Weed Picker, Wind Mills, Moroccan Night Club & Copper Head Squat
THE THANG: setup 10 pain stations.
– Jump Rope
– Wolverine
– Jump Squat
– Carolina Dry Dock
– Imperial Walker
– Variations of Bat Wings with bricks
– Bonnie Blair
– Reverse Crunch
– Crunchy Frog
– Flutter Kick
Each PAX pick a station, originally we plan to use a runner as our timer, that didn’t work out (too many stations not enough people). So we changed it to a timer for 45 seconds work out and then 15 seconds rest and moved to the next station and short moseyed after we completed the full cycle.
We managed to finished 2 rounds.
Thang #2: Seven – Dips & Step-up, 5 steps walking lunges in between exercises.
MARY: Gas Pumper, Je-lo & Plank.
ANNOUNCEMENTS: tri-vergence Saturday May 2, 2026 (F3 Gwinnett, Atlanta & Ponce).
COT: prayer for said & unsaid.