Warm up:
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Mosey one lap around the Birkdale block
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SSH’s x 15
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Imperial Storm Troopers x 15
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Toy Soldiers x 15
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Merkins x 15
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Downward Dog x 30 seconds
The Thang:
Jumping Jack Flash
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40 yard sprint
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SSH x 25 (single count cadence)
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
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40 yard sprint
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SSH x 25
The Transition
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World War II sit-ups x 20 in cadence
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2 minute plank
Parking Ramp Ladder
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Mosey to Parking Ramp
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1 x 50 yard partner carry/switch/carry back
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1 x quadraphelia up Parking Ramp
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jack webb (3 merkins, 12 air shoulder presses)
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2 x 50 yard partner carry/switch/carry back
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2 x quadraphelia up Parking Ramp
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jack webb (6 merkins, 24 air shoulder presses)
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3 x 50 yard partner carry/switch/carry back
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3 x quadraphelia up Parking Ramp
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jack webb (9 merkins, 36 air shoulder presses)
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4 x 50 yard partner carry/switch/carry back
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4 x quadraphelia up Parking Ramp
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jack webb (12 merkins, 48 air shoulder presses)
The Transition
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2 minute plank
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Mason Twists x 30 in cadence
Mary
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Low Flutter/Low Dolly x 10 (IC)
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Repeato
Fully Clothed Moleskin:
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Great work today by everyone!14 PAX
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FNG #1 is Outsource
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Not too much chatter this morning.No BS calls today, not because it wasn’t hard but because the PAX came to work and that’s exactly what they did.Extra credit to Smores for taking the 9th 40 yard sprint … he was a blur.
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Always a pleasure to lead this strong group.