Hana Hana!

Date: 2026-06-19
AO: Downrange
Q: Trademark ,
PAX: Trademark, Coach, Captain
FNGs: None
COUNT: 3
WARMUP: Plank while reading a psalm, leg extension walk, knee pull walk, a skip, b skip, leg extensions, inch worm, worlds greatest, cobra Kai.
THE THANG: three station Dora. Station 1 – Jump rope, station 2 – rotating exercise, station 3- fireman’s carry.

Exercises at station 2: 100x man makers, 200x weighted pressing squat walker :fire:, 300x weighted squats.

MARY: 25x Freddy mercury, 25x American hammers, 1:25 plank.

ANNOUNCEMENTS: n/a
COT: We prayed that PAX will care for themselves as much as they care for others.