AO: Harrisburg
Q: MadDog ,
PAX: Ace, Bunyan, MadDog, exit54, Constitution, JD, SS Minnow
FNGs:
COUNT: 7
WARMUP: slow mosey around outside of parking lot stopping at a couple corners to compete some SSH, penny pickers, windmills, Arm circles and a few random stretches for the island fun.

THE THANG: 1st island chain-upper body:
1st island: CDD x 20
2nd island: Decline merkins x 20
3rd island: Incline merkins x 20

Mosey back to start point and then bear claw to 2nd island chain.

2nd island chain- Lower body:
1st island: jump squats x 20
2nd island: split squats 10 each leg
3rd island: squats x 20

Once complete bear crawl to the ridge for some qaudriphilia x 5

Mosey back to start and BC to 3rd island chain

3rd island chain – upper body:
1st island: HR merkins x 15
2nd island: Dips x 20
3rd island: inch worms x 15

Once complete bear crawl to the ridge for some qaudriphilia x 5

Mosey back to start and BC to 4th island chain

4th island chain – Core:
1st island: Flutter kicks- 20x (4 count)
2nd island: Low dolly x 20
3rd island: H2H x 20

Once complete, mosey to the ridge one last time for side lunges (1 each side) and one quadriphilia up the hill.

Finished with a slow mosey back to cars.

MARY: with a minute and 30 seconds on the clock we finished off the time with a plank and…. recover, recover.

COT:

Prayers for Bear claw and his wife
Cedric Tayuhe amd his family