AO: ao-downrange
Q: Popper
PAX: Luau (108/200), Pigskin (75/175), Boardwalk, Popper, Y2K, Wolverine, Maguire, GOAT, Tenderfoot
FNGs: None
COUNT: 9
CONDITIONS:
Outside = 56 degrees (perfect)
Water = Heated (perfect)
Q: Popper
PAX: Luau (108/200), Pigskin (75/175), Boardwalk, Popper, Y2K, Wolverine, Maguire, GOAT, Tenderfoot
FNGs: None
COUNT: 9
CONDITIONS:
Outside = 56 degrees (perfect)
Water = Heated (perfect)
WARMUP:
THE THANG:
Land Portion = Mini-Murph
1/2 Mile Run
50 Pull-Ups
100 Push -Ups
150 Squats
1/2 Mile Run
Water Portion = IM followed by Pairs
Individual Medley (4 Lengths):
– Butterfly (1 length)
– Back Stroke (1 length)
– Breast Stroke (1 length)
– Freestyle (1 length)
Pairs:
– 1 PAX swims 2 lengths any stroke while the other PAX holds an Ab focused exercise then switch.
– Repeat until all PAX complete 6 total lengths of the pool.
MARY:
Included during water workout.
ANNOUNCEMENTS:
Memorial Day “Murph” @ Peachtree Corners Town Center
F3-Alpha Brew-Ruck coming in early June.
COT:
Popper – Job hunt.