AO: Ao-Wilderness
Q: Capsize
PAX: Capsize, T-Zo (Pat Day), Chaps, Steven DeGeorge, 0
FNGs: None
COUNT: 4
WARMUP: welcome! I’m not a profesonali. No jokes
Back stretch
Quad stretch
SSH’s
Willy mays hays
Trunk rotation
Mt. Mama arrives
Celebratory late 15 burpees
THE THANG:
Mosey to coupons where we grabbed one and Cusacked through Frizzles Forest to the soccer field where we discovered 4 cones!
4 corners about 35’ apart
Corner 1 7 squat thrusters
Murder bunny to
Corner 2 21 curls
Lunge walk with coupon to
Corner 3 21 irkins
Murder bunny to
Corner 4
21 behind the neck presses
Coupon carry to middle for 7 man makers then back to corner 1
We did between 3-4 rounds
Suitcase carry and Cusack back to pile
Moseyed to flag
Q: Capsize
PAX: Capsize, T-Zo (Pat Day), Chaps, Steven DeGeorge, 0
FNGs: None
COUNT: 4
WARMUP: welcome! I’m not a profesonali. No jokes
Back stretch
Quad stretch
SSH’s
Willy mays hays
Trunk rotation
Mt. Mama arrives
Celebratory late 15 burpees
THE THANG:
Mosey to coupons where we grabbed one and Cusacked through Frizzles Forest to the soccer field where we discovered 4 cones!
4 corners about 35’ apart
Corner 1 7 squat thrusters
Murder bunny to
Corner 2 21 curls
Lunge walk with coupon to
Corner 3 21 irkins
Murder bunny to
Corner 4
21 behind the neck presses
Coupon carry to middle for 7 man makers then back to corner 1
We did between 3-4 rounds
Suitcase carry and Cusack back to pile
Moseyed to flag
MARY:
15 V up roll ups IC 4 count
5 v up side ups each side IC 4 count
Burpee
ANNOUNCEMENTS:
Cross roads cookout!!! Looks like big turnout
COT:
Heavy accountability! Praise God we have brothers to shed the light on our jokers.
Love you men