AO #deltaecho “The Early Bird”
QIC @Otto
PAX @HBC @Danny McBride
Warmup:
20 SSH IC
10 Concrete Pickets IC
Mosey to pick up bricks
20 Flutter Kicks IC
20 Merkins OYO
“The Thang”:
5 Burpees OYO
25 Merkins OYO
Mosey to island
25 Derkins SC
25 Box Jumps SC OYO
25 Dips SC
Mosey to Oak
25 Squats SC
25 Ray Lewis
Mosey to starting point
25 Bicep Curls w/bricks
25 Shoulder Press w/curls
***This circuit was completed 4 times***
To finish, PAX completed lateral raises while walking to return bricks.
***Totals:20 burpees, 120 Merkins, 100 Derkins, 100 Box Jumps, 100 Dips, 100 Squats, 100 Ray Lewis, 100 Bicep Curls, 100 Shoulder Press, and almost 2 1/4 miles worth of Moseys***
COT: Discussion revolved around the Golden Rule and how important it is, especially in today’s society. Set and example! Be kind and respectful to everyone you come across.