Bruddah 123 (Hawaiian variant of Dora 123)

Date: 2026-06-26
AO: The Farm
Q: Bonefish ,
PAX: Short-Timer, Squatter, Trilogy, Bonefish
FNGs: None
COUNT: 4
WARMUP: mosey round the park, dynamic warmup complex (knee/ankle pulls, A skip, B skip, heel sweeps, WGS complex) THE THANG:
Three stations ~25 meters apart. Pax work through the below exercises while one moseys from station to station to tag them out

Upper body:
100 merkins
200 Carolina dry docks
300 John Gradycorns

Lower body:
100 jump squats
200 lunges
300 body weight squats

Core:
100 American hammers
200 WWII sit-up
300 LBCs

MARY: yes

ANNOUNCEMENTS: Ruck tomorrow, Trilogy to Q.

COT: prayers for coworker and family, whose wife is struggling with a medical issue.