Date: 1.07.2023

AO: Wakanda 

Started @ 7:00 AM, welcome the Pax, stated the mission, and the disclaimer then got down to business!

Warm-a-Rama: Mosey to a small parking lot closest to circle traffic for Sun God’s (frontward/backward) x10, Imperial Walkers x12, Modified Side Straddle Hops (jump, bend, touch toes) x15 IC, Windmills (hold each side 3 counts) x15, Side Straddle Hops x15 IC.

Thang #1: Q explained there are 4 stations, 2 stations on each end of the parking lot. Q had Pax count off 1 -4 then had Pax go to designated stations based on each station number. PAX was instructed to do the 1st exercises in each station then once back at starting point do the 2nd exercises and so forth. Q lead Pax as desired based on time.

Station #1: AMRAP – Carolina Dry Docks, Peter Parkers, Hand Release Merkins, Mike Tysons: Buttkicks to station #2.

Station #2: AMRAP – Lunges, Squated Overhead Claps, Lt. Dan’s, Squats: Highknees to station #3. 

Station #3: AMRAP – Merkins, Squat Jumps, Calf Raises, Plank Jacks: Sprint to station #4.

Station #4: Alternate Shoulder Taps x20, Copperhead Squats x15, WWI’s x30, Mtn. Climbers x25: Mosey to station #1

Q called Pax together once all rotated back to the original start. Called for 2x Pax 10 count. Mosey toward the entrance to the track STOPPED at the courtyard roundabout.

Thang #2: Q led the Pax for a scheduled 3 rounds of exercises but modified to two rounds due to time: Merkins x15, Squats x20, LBC’s x15 IC, Burpee’s x10, and then mosey around the concrete roundabout between rounds. Q called OMAHA after 2nd round. Q led Pax with mosey back to the shovel flag for 6MOM.

6MOM: Body Destroyers x15, Freddy Mercuries x10, Low Slow Flutters x10, Heels-2-Heaven x10, and American Hammers x20.

Name-O-Rama: Luke Cage, Carnage, Hazmat (Double RESPECT), P-O-E-H-L-E-R, Hotpants, FNG – Rashid Ullah, City Slicker (RESPECT), – splinter, I Am Legend (Triple RESPECT), and FloJo on the QIC!   

COT: Announcements/ Welcome former FNG now F3 “Comeback”/ Words of motivation led by FloJo.

“Leave no man behind, but leave no man where you find him!” I appreciate the opportunity to lead! 

God Bless,

FloJo 

SYITG