4
PAX
0
FNGS
Q: Maestro
PAX: One Hit, peaches, szerbiack, even flow ( from down range)
INTRO:q school of sorts. Since everyone had q’d several times I hit the highlights.
WARM-O-RAMA:
Big arm circles
Hill billies
THE THANG:
Ruck to the Hill de nacho
Circle up
Howling monkeys 10 and then 5
Bear crawl while dragging ruck up hill
Over head press oyo 30
Bernie sanders up
Over head press oyo 30
Hard sprint up
Over head press oyo 30
5 rounds of sprint up descending burpees staring at 5 and 20 double count American Hammers at the bottom
Drop rucks
Planks high/low
Ascending calf raises on steps near by
Ruck back
Stopping at 2 sets benches on the way for AMRAP derkins
MARY:
Overhead ruck flutter kick
30 ic
6inch leg lift 20 ic
COT:
Count-O-Rama, Name-O-Rama.
Announcements –
Prayer/Praise – certified BOM