AO: Flight Deck
When: 07/18/2023
PAX:
Number of Pax: 8
Pax Names: AC slater, Blowfish, Downward Dog, Finkle, HandyCam, Pink Slip, Test Tube, Weebelo,
Number of FNGS: 0
FNG Names:
QIC: Blowfish
WARMUP: 1/2 mile mosey, SSH, Weed pickers, sun gods
THE THANG: 8 min segments
Run a figure 8 loop
when you hit the middle do 8 reps of the exercise
– 1st round – merkins
– 2nd round – curls
– 3rd round – big boy sit ups
– 4th round – goblet squats
MARY:
ANNOUNCEMENTS: KenMo ruck on Thursday, Roamin Ruck, Speed for Need
COT: Roast what you kill- https://www.desiringgod.org/articles/roast-what-you-kill?utm_source=facebook&utm_medium=paidsocial&utm_campaign=NTP+–+USA&hsa_acc=1624234290982548&hsa_cam=23853351830210267&hsa_grp=23853351830270267&hsa_ad=23854952712480267&hsa_src=fb&hsa_net=facebook&hsa_ver=3&fbclid=IwAR0HXxK3dlVp9Y4Q1mjsQj_LQeuCoMljYzjLeNtYbCC1RYTTh32Yzkq4vo0_aem_th_AWZTqqRL4lidq7FSwCumbX34stDRGKl7LDMIcrGVv0MZ8IKVVLLm6pVolHjZK_pwq3XKdLFkijXsHdTrYw9q5gy0