Q: Ash (COMZ)
PAX: Silent Bob, Pondo, Kenny G, Pipeline, Snowflake
FNGs: None
COUNT: 6
WARMUP:
SSH in cadence
Air chair (10 count by Silent Bob)
Calf raises OYO
Plank series with YHC on the call
THE THANG:
Mosey time!
Mosey from flag to Chambly x Queens Way
Pain station: wide arm merkins & big boy situps
Mosey from Chambly x Queens Way to Crown Point x Queens Way
Pain station: diamond merkins & Ray Charles in cadence
Mosey to Indian Mound. Partner up for Dora
50 – merkin jacks
100 – jump squats
150 – TEDDY rolls
Partner jog down Indian Mound, and back up while other partner doing reps.
Mosey from Indian Mound to Crown Point x Queens Way
Pain station: diamond merkins & Ray Charles in cadence
Mosey from Crown Point x Queens Way to Chambly x Queens Way
Pain station: wide arm merkins & big boy situps
Mosey to the flag
Plank series with YHC on the call
Calf raises OYO
Air chair (10 count by Silent Bob)
SSH in cadence
:alert: ANNOUNCEMENTS :alert: :
Amble AOQ change
F3 Dads
Crazy Train
July 4 convergence
COT:
Montague family. Cheech’s family.
