Warm-0-rama

Mosey to the big flag – Side Straddle Hops – Weed Pickers – Imperial Walkers – Sun Gods – Michael Phelps – mosey to the F3 flag for the thang.

The Thang

We assembled and explained the exercises, 4 count where possible. Between rounds we did motivators and an indian run, which the PAX debated.  While Indigenous People Run was a popular alternative, we never landed on train run, which is what the interwebs suggests.  During one of the said runs, YHC looked up and was impressed by the line of men all wearing their Flight Deck shirts.  A sight to behold in the gloom.

Round 1:

10 Shoulder Taps (4 count)
10 Box Cutters
10 BBS’s
Motivators from 5
Indian Run

Round 2:

20 Mountain Climbers (4 count)
20 Merkins
20 Squats
Motivators from 5
Indian Run

Round 3:

30 Calf Raises
30 High Knees
30 Hair Rockette (4 count)
Motivators from 5
Indian Run

Round 4:

40 LBCs (4 count)
40 Merkins
40 Flutter Kicks (4 count)
Motivators from 5
Indian Run

After round 4 we rinsed and repeated for a total of 7 rounds.  Great work men!

Mary:

Back to the flag for a sub-minute plank.

Announcements:

Sunrise Ruck at KenMo on Thursday, 3rd F breakfast, and 4th of July Convergence

COT:

Snot Rocket was 6th man after a unique Count-o-rama.  Prayers for healing for Snot Rocket’s shoulder and the upcoming All-toona race he and his M are doing. Lifting the spoken and unspoken prayers up to be answered.