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