AO #deltaecho “The Early Bird”
Q @Otto
PAX @Capt Ron @HBC @OG @Body Karate
Warmup 30 SSH IC, 10 concrete grabbers IC, mosey
The Thang:
25 curl and press w/bricks IC
25 triceps extension w/bricks
25 back flys w/bricks SC
25 front raises w/bricks SC
25 SSH IC
Mosey
50 curl and press w/bricks SC
50 triceps extensions w/bricks SC
25 back flys w/bricks SC
25 front raises w/bricks SC
Mosey
One PAX dragged LBT 50 yards and carried it 50 yards back to flag. While this was being done another PAX lunged 50 yards to parking island and then 50 yards back. Two PAX completed appx. 75-100 merkins and SSH while the last PAX worked the battle ropes. The rotation ended after each PAX had their turn on the tire.
25 SSH IC
25 flutter kicks IC
25 Freddy Mercuries IC
COT Stay calm during these tense times. Set a positive example for others to follow.
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