DATE: 2023-07-04
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Burgundy
FNGs: None
COUNT: 3
WARMUP: SSH x20 IC, LBACs x10 IC, Reverse LBACs x10 IC, Michael Phelps x10 IC, Cherry Pickers x10 IC, Hill Billy Walkers x10 IC
THE THANG: Mosey around AO green. Stop every 45 seconds for brief workout alternating between merkins (x10) and LBCs (x10 IC). Total of 247 merkins and 247 LBCs IC.
MARY: None
ANNOUNCEMENTS: Hammerhead will follow-up if any
COT: Today we celebrate the blessings of freedom, peace, and prosperity in this nation. May we these gifts to shun that which is evil, selfish, and ungodly. May we use these gifts to pursue all that which is good and honorable, just and pure, commendable, worthy of respect, excellent, praiseworthy, true and wise; for service and thinking of others before ourselves.
F3 The Capital 