AO: _Appetizer
Q: C3P0
PAX: Xerox – William Holman, Southern Tip – Brent
FNGs: None
COUNT: 3
WARMUP: In COT, 15x: SSH, IW, Hill billy, arm circles, plank, stretch to can opener, downward dog, cobra
THE THANG: run up hill to fire station (what’s with all the cars?) plank up, 20x MC, Peter Parker, mosey to rock pile. 5 rounds 5 reps each of: curls, ohp, tris, bent over row. Run around school to track, 2 circuits of 1, run lap (timer), 2, pull up / hanging leg raise. 3. carolina dry dock / American Hammer
MARY: 25 BB, 21 boat/canoe, 25(?) freddy mercury, 15 box cutters.
ANNOUNCEMENTS:
COT: good to see the regular crew we have, definitely got the heart rates up and had some quality conversation on health care, college tuition etc. Get well soon Gobbles
