AO: ao_abduction
Q: Wiener Dog
PAX: Pythagoras, Disco, Training Wheels, Go Blue
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops: 20
Butt kicks/High knees 30 sec each
Sun gods: 15
God suns: 15
Ham rockers: 5/5

THE THANG:

For 30 min:

3 Burpees
3 jump lunges (per side)
10 squat thrusters
15 jump squats
20 mountain climbers (per side)
25 BBSU
30 plyo step ups

Start with 3 Burpees and 3/3 Jump Lunges
Add movement each round (round 2: Burpees, jump lunge, thruster; round 3: burpees, jump lunges, thrusters, jump squats, etc.) up to step ups and then subtract one going back down.

Remaining time: walking lunges

MARY:
15 Freddy Murcury
15 American Hammers

ANNOUNCEMENTS:
Forrest Forge next weekend
Book club end of month
Go Ruck takeover Sept 20

COT: Praying for F3 brothers who headed to Morrison this morning