*QIC:* @swinger
*PAX:* @Also Ryan, @hawkeye, @covered dish, @toxic, @Rockey, @Slippers,
@Dave_Ramsey, @regulator (FNG), @hatchet, @Pile Driver, @blade, @swinger
Missed you guys: @glowpop, @ducktales, @Papa, others…
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*Warm-up:*
25x Burpees
Loop to the playground
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*The Thang: *
5-exercise 8-minute workout (recommended to execute throughout the day):
20x Pull-ups
50x LBCs (hold the last one for a 10 count)
50x Dips (30x if you have dip bars)
50x Merkins
20x Burpees
Loop to midfield for modified Dora per team with gassers (run 2x width of
field):
50x Burpees
100x Bonnie Blairs
200x Merkins
300x Jump Squats (by crowd recommendation)
Back to Flag:
1x4s of Big Boy Sit-ups and Freedom Twists IC
(i.e. 1x Big Boy followed by 4x Freedoms IC, then
2x Big Boys followed by 8x Freedoms IC, then
3x Big Boys followed by 12x Freedoms IC, and so on up to 8x32s)
Pledge of Allegiance
Count, Namarama, Named FNG: Regulator (Professional Scuba Diver),
Announcements, TAPs, COT
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Announcements:
–
Swim Sunday at the Garrison (if you haven’t yet made one, or are not
comfortable swimming go and support on a kayak and be blown away)
–
Swinger off to Deep Creek for the summer
TAP’s
–
Ramsey family in the wake of a tragic miscarriage
–
Covered Dish wife Gwen through battle with breast cancer
–
Royal Flush mother in TN who had a stroke
–
#Prayer-Request channel and many unspoken prayers
*Strong work, brothers! +Swinger*