Tuesday Quality Day

Warm-O-Rama:

disclaimer and warm up IC:

10x Abe Vagoda, weedpickers, windmills, morrocan night clubs and STH’s

mosey around upper lot, grab a coupon and head to pavilion

The Thang:

Aiken Legs and Arms:

1-Aiken legs– 6mins 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Kettle swings Rinse and Repeated as many times as you can
2-Cusak lap, every time you lower co upon you do 5x ranger merkins and continue – plank for 6
3- Aiken arms- 6mins of 20x curls, 20x overhead press, 20x eyeballs and 20x hammers
4 -Cusak lap, every time you lower co upon you do 5x ranger merkins and continue air chair for

repeat till time.

Return coupons and mosey to flag

COT:

prayers for F3 brothers traveling, return safely and health and happiness