Warm-O-Rama

SSH, Weed pickers, sun gods, and Michael Phelps OYO

The Thang

Round 1: Burpees & Sprinting

Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

Round 2: Squrls & Coupon Carries

Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)

*Squrl = Squat while curling coupon up to chest.

Round 3: Overhead Presses & Rifle Carries

Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

Round 4: X-Factors, Bear Crawl & Crawl Bear

Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

COT

• The announcement was made that Blowfish and Code Yellow are the new site Qs for Flight Deck!
• YHC took in the bittersweet moment of passing the torch
• Prayers for Twilight’s friend whose wife passed away recently
• Prayers for Blowfish’s friend whose dad is in hospice care