DATE: 2023-02-23
AO: Star
Q: Markup
PAX: Plank, Stickshift, RPE, Sparkles, Ground Up, Chris Diamond/ Ricky Bobby FNGs: None
COUNT: 7
WARMUP: SSH, ATT, IST x15
THE THANG:
Squat per line x10
Merkin per line x10 – Bear crawl between lines
Mosey to blocks – Curl, Overhead Press, Curl, Skull Crusher, Curl, Bent Over Row, Curl x10 Indian Run to wall – 6” on table, Wall Sit with Ali and Frazier x30, calf raises Mosey to short wall – step-ups, Incline Merkins, Derkins x10 Mosey to blocks – repeat
Mosey to Flag – Boxcutters, Freddie Mercury, LBC, RBC x10
ANNOUNCEMENTS: paintball, Mortimer
COT: prayer requests
““Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!”” Psalm 46:10
Take time to be still, quiet, and relax.
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