Woke up this morning feeling confident that CSPAN was going to be doing flying squirrels up and down the hot box at Old Town.

Old town is a great AO, I however really like all that the independence has to offer even though we stayed close to home today. My focus was a moderate recovery focusing on burning each element of the body. Arms, shoulders, chest, abs, thighs and calves were all in play.

4 pax showed for a good moderate work. BlackHawk burned his leg last night and was bandaged up. Red fish was in peak shape, and Dawg Pound was still recovering.

So I gave the spill that we would be focusing on moderate and burning after each piece of the workout.

The Thang

20 Moroccan Night Clubs
20 Military press
Rinse and repeat both sets

20 Sumo Squats
20 BEARmuda Triangles(Sumo squat position crawl to left foot, crawl all the way forward, crawl back to right foot)
20 Caterpillars(crawl all the way to plank then crawl back all the way to standing)
Rinse and repeat

20 American hammers
20 Heel taps(lay flat in sit up position, touch each heel)
Rinse and repeat

20 Box cutters
20 LBCs
Rinse and repeat

Mosey to Dinkins field
20 Fire Hydrants Left Leg(All fours, bring leg up, kick Leg out, bring back down to position)
20 Fire Hydrants Right Leg
Rinse and repeat

Round the bend complete a series
20 MNC
20 MP
20 SQ
20 BT
20 CAT
20 Box Cutters
20 LBC’s
20 Fire Hydrants Each Leg

Plank for final two minutes.

COT PRAYERS
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F3 Lancaster launch Saturday

Prayers
Families
Pax recovering including Blackhawk

Always honored to lead

Riddler