• Post Type: Backblast
  • When: 12/15/2023
  • AO: Tequila Sunrise
  • QIC: Breaker Breaker
  • FNG's:
  • PAX: Radar, Gavel, Goose, Anchorman, Freon, Watts Up, Kool-aid, Nutria, CPAP,

Disclaimer

Warm-up

The Thang

lets mosey to the Legion Post

The Pledge

Circuit 1

– Bodyweight squats: 15 reps

– Merkins: 15 reps

– Reverse lunges: 10 reps per leg

– Plank: Hold for 45 seconds

rinse and repeat 3x

Continue the mosey

Circuit 2 

– Jumping lunges: 10 reps per leg

– Tricep dips: 10 reps

– Bicycle crunches: 20 in cadence 

– Side plank: Hold for 30 seconds per side

rinse and repeat

Continue mosey back towards shovel flag, but one last stop for a modified Circuit 3

– Burpees: 10 reps

– Glute bridges: 15 reps

– Mountain climbers: 20 in cadence 

– Russian twists: 20 in cadence

final mosey to shovel flag for COT

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YHC closed In prayer