- QIC: Spectre
- When: 2022-06-28
- Pax: @skinnypowers, Grassy Knoll, Mark Nestel, Ölaf, Pothole, slapshot, Slow Jams, Spectre
- Posted In: Golden Corral
WARMUP:
Disclaimer
(American Themed Music Throughout)
50 SSH IC
50 High Knees IC
50 Butt Kicks IC
50 Arm Circles (25 forward, 25 backward) IC
Mosey over to church parking lot
THE THANG:
7/4/1776 Workout
7 burpees
4 lunges (each leg)
1 minute plank
7 mountain climbers
7 squats
6 merkins
Run a lap around the parking lot
4x
Addressing Fear Message
4th of July Tabata
7 rounds / 4 exercises
20 seconds work, 10 seconds rest
Exercise 1: Bobby Hurley
Exercise 2: Plank Jack
Exercise 3: Burpees
Exercise 4: Bomb Jacks
Mosey back to Parking lot
MARY:
Captain Thor
Jack Webb: 1 BB Sit up: 4 American Hammers
Broga and PAX ab workout callouts
ANNOUNCEMENTS:
F3 Dad’s final workout this Saturday
2200 Merkins for Veteran Suicide Awareness in the month of July
COT:
Prayers for safe travels over the holiday
Family and friends dealing with sickness, hospitals, anxiety