AO: backblasts
Q: Marc Rubenstein (ScarU)
PAX: Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion K, Erik Cabral (Styx), Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown)
FNGs: None
COUNT: 7
WARMUP: DC stretches
THE THANG: 19 exercises, 19 reps run x 19 hill walks/run (maybe 14 lol)
Burpees
Squats
LBCs
Merkins
Lunges
Flutters
Dips
Step ups
Am Hams
Decline Merks
Toe Raises
Gas Pumps
Incline Merks
High knees
Hello Walle
SSH
Butt kickers
Rosalita
Shoulder Taps
MARY: Boat Canoes
ANNOUNCEMENTS: Hydration, heat exhaustion/heat stroke, Beach Convergence, Ax Throwing, Family Day, Post to Prosts, Camping
COT: Gratitude, stand up to any form of hate
Q: Marc Rubenstein (ScarU)
PAX: Matt Hopkins (Brisket), Achilles Estavillo (SideOut/JabJab/Scorpion K, Erik Cabral (Styx), Edgar Moran (Grasshopper), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown)
FNGs: None
COUNT: 7
WARMUP: DC stretches
THE THANG: 19 exercises, 19 reps run x 19 hill walks/run (maybe 14 lol)
Burpees
Squats
LBCs
Merkins
Lunges
Flutters
Dips
Step ups
Am Hams
Decline Merks
Toe Raises
Gas Pumps
Incline Merks
High knees
Hello Walle
SSH
Butt kickers
Rosalita
Shoulder Taps
MARY: Boat Canoes
ANNOUNCEMENTS: Hydration, heat exhaustion/heat stroke, Beach Convergence, Ax Throwing, Family Day, Post to Prosts, Camping
COT: Gratitude, stand up to any form of hate