Warm-o-rama

SSH 20 ic

Mountain Climbers 10 ic

Michael Phelps 10 IC

Shoulder Rolls 10 ic

Arm circles 10 ic

Seal claps 10 ic

Circle arms 10 ic

Overhead claps 10 ic

Work out – The Circuit

12 stations, PAX pick a location to start. 1 minute AMRAP, 30 rest in between rotating stations.

Station 1- Irkins

2- Squats

3- Burpees

4- LBC’s

5- Firkins

6- Bench Step ups

7- Bench “block” jumps

8- Leg Raises

9- Tricep Dips

10- Bulgarian Split Squats

11- Rope pull ups

12 Flutter Kicks

We made it though a total of 28 rounds (2 complete rotations plus an extra 4)

Double Down ran during the work out. Between morning ruck and “The Thang”, he put in over 10 miles. Great job Double Down. That’s a lot of miles!!

Mary

Gas pumpers 10 ic

Various arm and wrist stretches

Thanks everyone for pushing through The Circuit!

Prayer requests: Door Dash marriage, Toke family situation, One Shot calf (injured during work out), my daughter with being a new driver, quiz kids, and maybe some others I can’t think of.