WARMUP:
SSH, merkins, Imp. Wlkr, Mntn Climber, Abe Vigoda, LBACs
THE THANG:
T1:
Mosey to pull-up station. PAX take turns doing 30-second AMRAP pullups, while other PAX were on their sixes doing AMRAP ab exercises of: ”AWFL”
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs
Each PAX did 3 sets of AMRAP 30-sec pullups, then R&R with 3 sets of horizontal pull-ups on low bar.T2:
Long mosey back to Flag, for 70 of each (35×2 set), with each set separated by a 25-yard run, 3 burpees, 25-yard run back, 3 burpees.
-Curls
-Merkins
-Dips
done at 0615 on the nose
MARY:
ANNOUNCEMENTS:
COT:
Don’t be afraid to ask for help when help is needed. Be gracious, appreciative, and receptive of help when it is offered, and most importantly, always be that man that is the helper.