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12/18/24
AO – Stonewolfe
Q – Hedgehog
PAX (13) – Trinity, Scrooge, Boo Boo, Gas man, Mailman, Sideshow, Sipe, Bullock, Tucky, Tupac, Golden Gate, Brute, Hedgehog
F3 Mission, Core principals, Creedo
Warm Ups – All in cadence (Lt. Dans, Imperial Walkers, SSH’s)
Mosey to the track
Start at the 50 yard line (1st position)
15 BBSUP’s, 15 Merkins, 15 Dry Docks, 15 Squats
Mosey to the goal post (2nd position)
25 BBSUP’s, 25 Merkins, 25 Dry Docks, 25 Squats
Mosey to the opposite 50 yard line (3rd position)
40 BBSUP’s, 40 Merkins, 40 Dry Docks, 40 Squats
Mosey to the opposite goal post (4th position)
5 Burpees
Mosey to the start – 10 Lt. Dan’s in cadence, 3 minute plank hold, interval jog / sprint one lap around the track
REPEATO (15’s, 25’s, 40’s)
COT – countorama, nameorama, know the 6 (Sideshow), announcements, prayer intentions