CONDITIONS: Clear and cool 62 degrees

0500 PRE-RUCK – Prefontaine, Free Bird, and Minivan

0530 BEATDOWN

WARMUP:

(5) Motivators

(10) Grass Pickers

(10) Imperial Walkers

(10) Abe Vigoda)

(10) Arm Circles

(10) Circle Arms

 

THE THANG:

Under the carport, PAX went one at a time around the circle rolling the dice. First person rolled the black 12-sided die and the next rolled the two orange 6-sided dice and kept that cycle going until the last person. After the last person rolled, they then tossed the standard 6-sided die with the two red numbers and 4 blue. If red came up, we went for a long Mozy. Blue was a short Mozy to the end of the parking lot and back.

 

Black 12-sided die workouts –

20 Mountain Climbers

24 Freddie Mercs

15 Lunges

15 Merkins

15 Tricep Dips

1 Minute Wall Sit

15 Squats

24 Reverse Crunches (Did normal crunches and big boy sit ups)

10 Dry Docks

15 Burpees

1 Minute Planks (Did not get to do this one)

Wildcard (Dealers Choice… Also did not get to do this)

 

Orange 6-sided Dice –

First Die:

Merkins

SSH

Squats

Walking Lunges

LBC’s

Burpees

Second Die:

10 Reps

20 Reps

30 Reps

30 seconds

60 seconds

90 seconds

 

MARY:

Freddie Merc

Flutter Kicks

Box Cutters

LBC’s to 0615

 

ANNOUNCEMENTS:

Mention of Lehigh Valley Anniversary on Labor Day

Mention of PA Convergence 2026

Bear Claw shirt order is up until 7/30! Get your bling!

 

COT:

Praises for POS (Point of Sale) on the new job position!

Praises for Plunger and the new house!

Prayers for the WV crew.