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Went through the 3F’s, mission and principles
PAX: Popeyes, Rango, Mile High, Woodstock, Huckleberry, Geppetto, Lonzo-Q
Warm Up
10 wind mills in cadence
The Thang –
1/2 Burpee Test, 5 Minutes of just Burpees
Mosey .5 mile
Half Murph PT
Complete 50 pullups, 100 Merkins,
and 150 Air Squats
If you do not have an area for pullups, do 100 bent over rows with weights or cinder block.
20 Flutter kicks 2 is 1
20 Calf raises 2 is 1
Keeping up with M
FIA “Nettle” workout to song “who run the world”
Air Squats for entire song, Burpee when they say Girls. I think everyone loved it.
Godzilla song by Eminem
Calf Raises until fast part at the end about 3 minutes
Merkins as fast as possible about 40 seconds
Ended in distant COT with several prayer requests including prayers for Bongo and Hazmat’s families.