Date: Thursday, March 9, 2023

AO: The Inkwell

QiC: Boy Wonder

PAX: Flo Jo, Boy Wonder

Warm-A-Rama:

Mosey to track, Imperial Walkers, Hillbillies, Toy Soldiers, String Rippers, modified Abe Vigodas, Sun Gods, Chinooks

 

The Thang:

Three exercise circuit with one (1/4 mi) lap in between

Circuit 1: Jump Sumo Squats (10 SC), Mountain Climbers (15 IC), T-Raises/Extra Wide Merkins (10 SC)

Perform 3X; Run 1 Lap

 

Circuit 2: High Knees to Double Burpee Combo (1o IC, 2 Burpees)

No rest in between; Run 1 Lap

 

Circuit 3: Inchworm to Carolina Dry Dock (10 SC), Side Plank Hip Raises (15 each side), Rollover Crunches (10 SC)

Mosey back to shovel flag

 

6MOM:

High Dollys, Low Slow Flutter, E2K, American Hammers (all 10 IC)

 

COT:

Recruiting Q’s for AO, prayers for each other and PAX