Warm up
All exercises IC
Scissor Jack
Squat
Imperial Walker
3rd grade
Merkin
The Thang- D-D-Dora
Partner up & grab your CMU
Dirkin w/ feet on CMU, partner #1 does 10 reps while Partner#2 Holds in a plank, switch partners & repeat until you reach 100 reps
Erkin w/ hands on CMU, partner #1 does 10 reps while Partner#2 Holds in a plank, switch partners & repeat until you reach 100 reps
Burpee x 100 MOT is Run
Merkin x 200 MOT is Burnee
Squat X 300 MOT is Rifle carry CMU
Ghost Monkey humper x 400 MOT is Lunge
Flutter kick x 500 MOT is power skip
QIC: Howitzer
PAX: @big dif, @Belichik, @FEMA, @Daisy, @LFD & @pennsyltucky
COT: Prayers for hedge of protection around all P200 Runners
Announcements:
· @Beltway isleading a 3rd F Bible study from 7-8:00pm. Meeting in the main building of TheExchange. Link to details:https://f3charleston.slack.com/archives/C5P3MTP4G/p1645562511381209
· 3rd F study is Friday morning 0730 at the Lowes grocery. Checkout the #the-hills-3rdf channelfor details.
· Beer summit this week usually a 1700 start time. Checkthe #beer-summit channelfor details.
· Check #eastbound-and-down channelfor Sundays 0600 Sullivans Island for Ruck or Run.
· 0600 BC at #wile-e-coyote. Get anearly start to your day or double down. Check out the #wile-e-coyote channelfor details.