Day: June 26, 2024

Disclaimer

Pledge

Warm-up

The Thang:

Let’s mosey

Stop for Circuit One: 3 Sets

• Squats x 15
• Merkins x 10
• Reverse Lunges x 10 per leg
• Plank – Hold for 45 seconds

Let’s mosey again….

Stop for Circuit Two: 3 Sets

• Jumping Lunges x 10 per leg
• Dips x 10
• Freddy Mercury’s x 15
• Side Plank – 30 seconds per side

Let’s mosey again…..

Stop for Circuit Three: 3 Sets

• Burpees x 10
• Glute Bridges x 15
• Mountain Climbers x 20 (count one side)
• American Hammers x 15

Mosey back to shovel flag where we finished off with some derkins, step-ups, and more dips.

COT

• Announcements
• Prayer Request

YHC closed us with prayer

Breaker Breaker

This was supposed to be a site Q hand-off but Tooth Fairy ended up having a last minute out of town work travels. However, YHC kept the Q spot and made sure the PAX got their money’s worth this morning.

Disclaimer (we had a FNG)

Warm-up

Mosey around the parking lot to where all the toys were laid out.

We had several stations, some with large coupons, small coupons, KBs, DBs, and a sandbag. Each station was marked with required exercise and # of reps. After completing all stations, run a lap and then rinse and repeat. I think most everyone got three rounds and some were close to four rounds.

COT

• The Pledge
• Announcements
• Prayer Request
• FNG Naming

Thanks to Gashouse for allowing me to be your Site Q at what I call one of the “Best AOs” in Gastonia. And thanks for all the support and all the PAX who stepped up to Q, keeping it the AO the best.

Thanks to Tooth Fairy for stepping up and taking over as Site Q. I know he will continue to carry on the great tradition and ask you all to continue to support him.

Breaker Breaker