doo, doo, doo, doo, doo, doo

AO: The Galaxy

When: 07/30/2021

QIC: Jorts

PAX (13): Drainhole, steamer, sawblade, li-mu, sparky, Wideright, fondue guy, Juve, Shrooms, Sour Mash, Bottle cap, abacus

Preamble:

3 pax for a pre-ruck

Warm-O-Rama:

AIC
Ssh x 12
Backstroke x 10
Don Quixote x 12

Mosey to the stage

The Thang:

11’s
Stepups/derkins

Baby Shark ab circuit
Flutter kicks
Baby Shark – low dolly
Mommy Shark – high dolly
Daddy Shark- heels to Heaven
Grandma Shark – leg raises
Grandpa Shark – V- ups
Run away – Freddy Mercury
Safe at last – LBC

11’s
Dips/squat jumps

Baby Shark ab circuit
Flutter kicks
Baby Shark – low dolly
Mommy Shark – high dolly
Daddy Shark- heels to Heaven
Grandma Shark – leg raises
Grandpa Shark – V- ups
Run away – Freddy Mercury
Safe at last – LBC

3 minute EMOM cycle x 7
1 – 12 burpees
2 – 20 merkins
3 – 30 squats

Baby Shark ab circuit
Flutter kicks
Baby Shark – low dolly
Mommy Shark – high dolly
Daddy Shark- heels to Heaven
Grandma Shark – leg raises
Grandpa Shark – V- ups
Run away – Freddy Mercury
Safe at last – LBC

Mosey to flag

Stretch for 2 minutes

COT:

Good luck to Drainhole as he heads out to serve out country

Prayers to Forrest as he turns the corner on his bout with Covid19

Prayers to Marcia and his M as they go into the hospital to welcome their 5th 2.0

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