AO: ao-red_dawn
Q: Buzzard
PAX: Maestro, Myrtle, Fun Run, Buzzard, Gaylord, Run Flat
FNGs: None
COUNT: 6
Peaks and Valleys
Introduction
Disclaimer- Talked about how we all were here on our own will. Any injuries that you may have or incur while working out are at no liability of Myself, F3, or FPD. Modify down if the workout is to difficult, Modify up if it is to easy.
Warm Up
Ruck Up Mosey to Track
Ruck Off- 400m Run Back to Rucks
Farmer Carry Right Hand- 100yrds- Touchdown
Bear Hug- 15
Farmer Carry Bend- Left Hand
Willie Mays Hays or Daisy Picker- YHC got a little confused for a second
Cusack – 100yrds to Fence.
SSH-15
Ruck up go to Bleachers 4 up and down
The Thang:
Squats-20
Track Press- 20
J-Lo-20
Ruck Swings- 20
Lunges-20
Oblique Blasters- 20
Curls-20
4 stair Bleacher Climbs
After that set Fun Run was chosen to eliminate one and it was Lunges
Second Round
The Thang:
Squats-20
Track Press- 20
J-Lo-20
Ruck Swings- 20
Lunges-20
Oblique Blasters- 20
Curls-20
4 stair Bleacher Climbs
Cusack the bend
Farmers Carry right hand to Light
Farmers Carry left hand to Flag
Mary:
LBC-30
Overhead Ruck Gas Pumps-25
5 Burpees

COT
FunRun- Talked to us about balancing the workouts and early mornings with life. Good Conversation
Mrytle: 3f Friday night at TSA to support- Huffy, One Hit, Nature Boy, Gilligan, Jiffy.
Prayed
Pledged it out
Coffeteria