Best AO in Brunswick County

6-4–18

QIC: Snickers

Pax: YHC, Brady, AED, Dept. Dawg

Warmorama: SSH ICx25, Merkins IC x10, Imperial walkers IC x 20, Windhill IC x15,10 Burpee OYO

The Thang:

We Rocked the workout and stayed motivated with some classic Rock and 90 alternative!!!

Duck and weave around Senior center and back to the AO. Everyone grab a kettle bell and head to the stage. With all the Kettle bell on one end of the stage. Start passing them down the line. Once you hand the KB off do a Burpee box jumps. Pass all the KB down, back, and down again.

 DORA  3-2-1

100 Triple Crush: While partner one does the work, partner two does a KB toss to bear crawl

200 Squat Thrusters: While partner one does the work, partner two does a KB toss to bear crawl

300 American Hammer: While partner one does the work, partner two does a KB toss to bear crawl 

Mary: Straight arm plank rotation, 20 LBC IC, 20 Hello Dolly’s IC, 20 Freddy Mercuries IC.  

COT: Prayer for Dept. Dawg job interview.

Announcement: F3 Leland Run Brunswick Forest Run hard launch tomorrow,

Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is. 

Snickers OUT

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SMACK TALK!

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