DATE: 2023-06-06
AO: Howitzer
Q: Ferdinand
PAX: Will Clark – CrossStitch, Phlegm, Jordache, Mud Duck
FNGs: None
COUNT: 5
WARMUP:
THE THANG: 10m EMOM- 4 pullups, 8 decline merkins ( go up and do 8/16 if you are a Jordache or Mud Duck)
Mosey to First Baptist playground parking lot & do 4 corners
Lunge Walk- hand release merkins, bear crawls, squats, reverse lunge, star jumps then broad jumps. Next round:
Lunge walk, diamond merkins, wheelbarrow, Squats, reverse lunge star jumps and broad jumps.
center around the cannon- 10/8/6/4/2 of
Incline merkins, tricep dips, decline merkins then descend to the next number.
Box jumps 10 at each level
MARY: 6″ F3 name spelling, flutter kicks and Gas Pumps
ANNOUNCEMENTS: Thursday Expresso and Star will be at Bruce Meisner Park 515 Parade of Horribles coming up later in July
COT: People look to you to see how you react. Keep your composure as you are being watched. Be a leader.