Q: Bookman
PAX: Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped, Blindside, Smithers, Cheney, Madoff, Bookman
FNGs: None
COUNT: 9
WARMUP:
SSHs, Tempo Squats, Tempo Merkins, Gradycorns
THE THANG:
Starfish of fun at the Splash Pad. With music and CMUs. Every few minutes you do a 45 second wall sit when the Q remembers
Middle dice: WW3 sits, # rolled is the row count
Outer dice:
– Squats
– Oklahoma Cheerleaders
– Bent Over Rows
– Flat/Floor Press
– Overhead Press
# rolled you double and that’s the rep count
Start in the middle, move to outer station, when done with an outer section, go back to middle.
MARY:
20 seconds of bend and reach
ANNOUNCEMENTS:
Multiple Flag handoffs the next few weeks- Asylum PM and Dog Pound! Starfish at The Project! Veteran Outreach! Dad Camp!
COT:
Your success and others’ (family, community, work…) success both depend on you. Don’t forget that.