AO: Lions Den

When: 07/18/2023


Number of Pax: 21

Pax Names: Choir Boy, Chops, Chubbs, Couch Fire, Flatline, Fleetwood, Hartford, Ice T, LaFleur, Odd Job, Osh-Kosh, Panhandle, Rembrandt, Roscoe P, Rubber Ducky, Rug Burn, Saget, Sega, Sleepy Joe, Snap-On, Tackleberry,

Number of FNGS: 1

FNG Names: Ghillie

QIC: Panhandle

WARMUP: mosey, SSH, Weed Pickers, High Knees
THE THANG: 5x1s (5 exercises AMRAP for 1 min each, no rest in between until burpees – 10 sec)

5x1s – Chest
1. Merkins
2. Michael Phelps
3. Wide Merkins
4. Hand Release
5. Diamond
5x1s – Legs
1. Lunge
2. Squat
3. Star Jumps
4. Monkey Humpers
5. Bonnie Blairs
5x1s – Core
1. Oblique LBCs
2. American Hammer
3. Plank
4. Flutter Kicks
5. BBS – arms behind head
Hill repeats
5x1s – The Burpee
1. Burpee
2. Hand release burpee
3. Tuck jump burpee
4. Half Burp
5. Broad Jump Burp
Reverse bear crawl up the hill


MARY: plank holds
ANNOUNCEMENTS: Radio Silence Convergence Thursday
COT: welcome Ghillie! Thanks for sharing and coming out today. Prayers for Maddie’s family, Saget’s dad’s health (Leonard), OshKosh’s sister’s treatments and health (Lisa), Chop’s friend Josh. Love you gents! Thanks for doing community so well together!

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