Core Crusher

Warm-O-Rama all IC

Arm Circles 10

Circle Arms 10

Grass Pickers 15

SSH 20

Imperial Walkers 15

Windmills 15

Low Plank hold 45 seconds

The Thang

Modified DORA 1 pax ran 75 yards, then a couple seconds later a second pax ran 75 yards. The first pax circled and ran back to the start as did the 2 pax. While that happened, the 3 pax did the exercise and the cycle continued on…

Big Boy Sit-Ups 125

Squats 150

American Hammers 150 (75 per side)

Shoulder Tap Merkins 50

Mary Core Finisher All IC

Reverse Crunches 15

Dying Cockroach 15

Pretzel Crunch 20

Leg Raise 6” hold for 60 seconds oyo

Planks your choice 45 seconds oyo

COT

Prayers for Door Dash Dad as he battles cancer of lung.

Continued illnesses of pax and speedy recovery.

Square and his family.

F3 Nation the Lords guiding support to make us stronger as pax.

Shout Outs 

To my brothers tonight for making me a better Q!

Cropfit ran 1 3/4 miles to the WO and then back home again.

Door Dash for coming out to the WO even though he is still recovering from illness.

Comet Field by the field house offered plenty of light and space for a good WORKOUT.

#Respect Club