AO: Patriot
QiC: GreenBean
Pax Count: 5
Pax List: GreenBean, HVAC, Snake Oil, Stevie Wonder
FNG Count: 0
Downrange: Hot & Now
Warm up:
SSH IC x 12
IWs IC x 12
Merkins IC x 12
Low Slow Squats IC x 12
Burpees OYO x 12
The Thang:
Follow me to the picnic tables at the large Brook Run pavillion for:
11’s: Dips & Derkins
Cherokee Run to soccer fields for:
4 corners: Mason Twist x 20 (double count), Merkins x 20, Squats x 20, 8 Count BBs x 20
Circle up for Mary: LBC’s IC x 20, Obliques IC left x 20, flapjack
Line up for sprints sideline to sideline:
Sprint, backwards run, karaoke, karaoke
More mary: LBC’s IC x 20, ABC’s IC x 20, 6 inches IC x 20, Kobe Bryant’s! IC x 20 (for Suds)
Four corners again- same excercises x 10 reps each
Follow me back to:
CoT:
We made it just in time!
Naked Man Moleskin:
Continued prayers for SnakeOil’s father. Having surgery for neuropathy, and for Stevie’s friend Elizabeth Broyles, young woman with aggressive brain tumor.
Music playlist (again for Sudsy):
George Benson, Give me The Night
Then- speaker disconnected from phone- to watch for random songs:
Brett Young, Catch
Fleet Foxes, Mykonos
Morgan Wallen song
Chrisophter Cross, Ride Like the Wind
Luke Combs & Billy Strings, Great Divide
Daisy Jones and the Six song
Luke Combs song
Infamous Stringdusters song
Beastie Boys, Sabatoge