QIC – Korver
Warm o rama
F3 welcome
Fngs?
Mission statement
5 core principals
Creedo
Not a professional
Explain the exercise today
The thang –
- run to Walnut Creek parking lot
- 3 exercises superset no recover until switch body group
- abs- heels to heaven, flutters, frozen Freddie’s 9 each no recover i between
- Arms – werkins, ranger merkins, Carolina dry docks
- Stretch – big ones, teppy taps, iron cross
- Colt 45s squats 9 high 9 low 9 jump
- Abs – box cutters, LBCs, Superman’s
- Arms – cherry pickers, chin-nuks and seal claps
- Sumo squats – AMRAP 30 seconds
- Shoulder taps – AMRAP 30 seconds
- Heal touches – AMRAP 30 seconds
- Run back to flags
Mary
Big boys 15
Sarpy slammers
Name my o Rama
FNG – none
Prayers and announcements
- thankful trots
- Can food drive
- Flag pass
- Mccue family
- Echo neighbor mental health
COT –
Son Cooper lee turns 9 today.
Be intentional with your decisions. Make 2 or 3 intentional decisions today to achieve your goals.
