DATE: 2023-01-10
AO: Atlantis
Q: Hammerhead
PAX: Infinity
FNGs: FNG
COUNT: 3
23 Side Straddle HOP Squares
23 Don QuixOTEs
23 Stair Stepper HOPS (Alternating Front and Back)
23 Baby Arm Circles
23 Square Jumps
23 Trunk Twists
23 Cherry PICKERS
23 Sbowboarders
Down at Delta Pier
Crawl Bear
Bear Crawl
THE THANG: Serpentine Staircase Slogs
1st case
23 Elevator Merkins (4- count)
air squats (rest)
2nd case
23 Gluteous Maximus Mtn Climbers
air chairs (rest)
3rd case
23 Plank Jacks
squat jumps (rest)
4th case
23 Crogs
chair airs (rest)
5th case
23 Baby Mtn Climbers (4- count)
6th case (done)
23 Derkins and 23 Dips
MARY: hello dollies, ins/outs, dirty dogs ‘n Donkey kicks
ANNOUNCEMENTS: Ruck thru the nite and Leadership Saturday 3/25/2023 Sun 3./26/2023
COT: True Freedom-“For to be free is not merely to cast off one’s chains, but to live in a way that respects and enhances the freedom of others.” Nelson Mandela. January 7th took another young one from us, 13 yo due to gun violence. Prayers for Benji Bias, his soul be shined upon by God’s Perpetual Light
F3 The Capital 