EC Ruckers at 4:40 for 3ish miles

Warm up: Pledge, M. Phelps, Imperial Walkers, arm circles

Tha Thang:

Gated 11’s
at each gate Merkins/Squats
ran and held plank for the 6 until all gates completed

Wall: Peoples Chair 10 count with ruck passing-rinse and repeat
Peoples chair 5 count ruck press out in front
Peoples Chair 5 count ruck OH press
Chicken peckers 4 ct in BTW position

Tennis Courts
4 Corners
20 Merks
30 up-down planks
40 squats
50-2ct flutter kicks continue kicking for the 6

To the Hill
11’s top hill Prisoner Getups
Crab crawl down
bottom hill Werkins
Bear Crawl back to top-yadda yadda

Wall-partnerup
one people chair while partner high knees to hands 45-60 seconds x 3

Meadow: sprint to 3rd tree-winner picks exercise back to start
Did 3 times with bear crawls, crab walks and lunges

Flag: Mary- flutters, USO JLO, WW II

Done

Prayers: numerous

Announcements: Pub Ruck tonight

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