Barnacles 44.5 Min. VQ at the Stone

Warmarama

All were performed in cadence

Sun gods x30

Cotton Pickers x20

Windmills x20

Side Stradle Hop x20

A little mosey

The Thang

Dora- One partner runs from one side of football field to the other while the other sweats it out and does the real work

Dekin x100

Step Ups x150

Dips x200

Suicide- Workout run to a line, workout run back to the line… over and over til you cover the length of the football field

LBC x10x9x8x7x6x5x4x3x2x1

Merkin x10x9x8x7x6x5x4x3x2x1

A little lost mosey

Mary

Updog 10 count

Plank 10 count

Left over right/right over left 10 count

Cotton Pickers in Cadence x20

Announcments: Lets get the PAX out for the 1 year FOD anniversary!

Thanks to Kiwi for taking us out in prayer.