A little Back-and-Forth
AO: The Wreck
When: 2024-10-25
QIC: Gutterball
PAX (20): aflac, Blackout, Blue, Catheter, Coxswain, Dangle, Donor, Echo, Juul, Missionary, Moonshine, Mountain Mama, Raider, Sell-out, Skyline, Sleeper, Squatty, Squeegee, Tenderfoot, Tiny Dancer
Warm-O-Rama:
- Michael Phelps/Arm circles
- Side Staddle Hop
- The Hillbilly
- The weed picker
- Inch worms x 10
The Thang:
Coupon Station: Round 1 (complete 3 times)- 15 squats
- 15 curls
- 15 rows
- 20 reverse lunge (10 each leg)
- 15 RDLs
- 15 should press
- 15 sumo squats
- 15 kettle bell swings
- 15 shoulder raises
- 10 donkey kicks
- 20 leg flutters
- 15 Mercans
- 30 second wall sit
- 20 LBCs
- 15 diamond Mercans
- 1 leg extended wall sit 20 seconds each leg
- 20 American hammers
- 15 wide Mercans
COT:
- Saturday morning run
- Prayers for Chris (friend of Echo's) who recently lost a job after right before having a second child
- Prayers for Bobber and kiddos on their retreat.