Stand! Also prison ready beat down

Date: 2023-08-26
AO: thefarm
Q: Sparky
PAX: Stewie, Gekko (Keith Capp), Boffin
FNGs: None
COUNT: 4
WARMUP:
SSH, Don Quixotes, beet pickers, surrenders, Michael Phelps, calf stretches, Mozy to opposite side of field THE THANG:
60 wall sits (Wall Gore)
15 dips
15 steps ups
15 derkins
15 side leg lifts both legs
15 irkins

Repeated 3 times

Yoga

MARY:
Flutter kicks
LBCs
Rosalitas
Penguin crunches

ANNOUNCEMENTS:
9/11 get together

COT:
Courage is what it takes to stand up and speak: courage is also what it takes to sit down and listen. – Winston Churchill