QIC: Faulkner
PAX: 13 – Faulkner, Urban, Pee Dee, Misdemeanor, Tilla, Chuck, Red Tide, Vila, Diopter, Miter, Jibe, SOA, Snipped
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Warm-up:
30 SSH IC
20 Imperial Walkers
20 Grass Getters
Stretch
30 Arm circles
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The Thang:
Mosey to the dock
11’s set #1: Step ups/dips
3 down and back sprints to the picnic shelter
(you don’t have to go fast, but you better give all you got!)
11’s set #2: Merkins/big boy sit ups
2 down and back sprints
11’s set #3: squats/Carolina Dry Docks
1 sprint down and back
42 Flutter kicks IC, odd number to mess with your head
Mosey back to the flag
BOOM! 5 burpees OYO
Great job men!
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COT:
Shared story about my cousin and his bout with COVID. Lack of fitness almost killed him. Fitness is not optional. Get out of bed. Post. Put down the doughnuts and cut back on the beers. Be ready for whatever life throws at you.
Pledge and prayer
Faulkner
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