W.A.R.

TOY SOLDIERS + INCH WORMS + LUCKY 7S (ranger + regular + werkin)

THANG 1

Instruction: EMOM w/ 30 10-ish Seconds Rest


One Round

  1. CHAIR BACK-SQUAT w/ SANDBAG
  2. ALABAMA PROM DATE w/ SANDBAG aka HIP THRUST
  3. WALKING LUNGE w/ SANDBAG to Tree of Woe [on back or shoulder (if shoulder, switch on way back)]
  4. ROMANIAN DEADLIFT w/ SANDBAG w/ PAUSE at shin (slow & controlled down & fast up)
  5. SPLIT SQUAT w/ SANDBAG
  6. STEP-UP w/ SANDBAG (off curb w/ leg extension)
  7. PLIE SQUAT w/ SANDBAG

THANG 2

10 BURPEE à BEAR CRAWL (Lunge-Walk or Lt. Dan March for M.A.N.) to Tree of Woe (T.O.W.)

*Pax contemplate their suffering & pay homage to the Dark Lord, Thulsa Doom @ T.O.W.

10 BURPEE ß FLAG

*Rinse & Repeat x 1


MARY

BROGA (bro yoga) + American Hammer

N.A.R.

On Time, Long Time, Boones Farm, Don’t Cha Know-RESPECT, Jitterbug-RESPECT, Tommy Boy, Phoenix-RESPECT, Hoser & Slumlord-QIC

Announcements

Booney-QIC @ SuperStarbucks for 3rdF

5 Year Convergence-QIC: TB & Co. co-Q

Mayberry 1/2 Marathon-QIC: Longtime

AT 32Miler Challenge (10lb pack weight)-QIC: Jitterbug

Beer Ruck aka Tour D’beer of Natville-QIC: Bodett

COT/Prayer

Tommy Boy led us out.