7 stations – 3 rounds

Q – Striker, Captain D, Squirrel, Chitwood

Warm-up lap

Good Mornings, Arm Circles, Flapjack, Merkins

7 stations

  • Bear Crawl with bag
  • 10 Yellow Hammers
  • 5 pull-ups & 10 Merkins
  • 10 Rosie, Dolly, & Fluter Kicks
  • Seal Clap Ladder (up to 7)
  • 20 WWII 
  • 10 Presses & Swings (with block)

Little leg work between rounds.

Made it 3 sounds. Good work men!  Good to be in the Gloom with you.

Captain lead us out in prayer.

Mental is to Physical as 4 is to 1. Stay mentally strong men.

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