- When: 5/24/19
- QIC: Bench
- Pax: Akeem, Bench, Cold-Cut (DOUBLE RESPECT), Hiny, Lynard Skynyrd, Nutmeg, Psycho, Titanic
- FNGs|Visiting Pax: FNG Akeem
Hiny asked for a volunteer to Q at Build Up so YHC offered. Lynyrd Skynyrd and I met for EC ruck at 0440. 8 PAX gathered at 0530 including 1 FNG so disclaimer was given and we were off.
Pledge of Allegiance
10 Good Mornings IC
50 circle merkins
Mosey to the small rock pile and partner up
Each group had 2 small rocks
AMRAP
Rock hallelujah while partner runs to the circle and back 4ish rounds
Static arm curls while partner runs to the circle and back 4ish rounds
Mosey to the big rock pile
Tricep extensions sets of 12 rotate left after each set
Mosey around the circle
Goblet squats sets of 12 rotate left after each set
Mosey to the shelter
AMRAP
10 bench sit ups run to the playground and 10 swerkins
Mosey to the wall with a quick pit stop at FiA who took us through a little yoga
At the wall for partner peoples chair/high knees
Mosey back to the flag for sprints
2 rounds of Mary (LBC’s & hip thrusters)
Prayer requests:
Psycho’s friend with ALS
Families of those who gave their life protecting our freedom
Teenagers
Travel safety
Welcome FNG Akeem!