AO: The Yard
Q: Quick Release ,
PAX: SnowBalll, Crack, Frizzle, Squeeky, Saints, Rotten Tomato (RT), Deadhead, Lemon, BallBoy, Motel 6, Russell, Quick Release, Yard dog., Drawstring, Daisy Dukes
FNGs: None
COUNT: 15
CONDITIONS: High 40’s
WARMUP: Mosey around The Yard for: Monkey humpers, worse/worse merkins, step-ups, squats. Followed by SSH, LBAC, Pool pissers
THE THANG: The Worst Mile Ever
Revolution #1
6 laps around ao-yard .
– Burpee broad jumps
– Bear crawl
– Lunge walk
– Bernie Sanders
– Run 2 laps
Q: Quick Release ,
PAX: SnowBalll, Crack, Frizzle, Squeeky, Saints, Rotten Tomato (RT), Deadhead, Lemon, BallBoy, Motel 6, Russell, Quick Release, Yard dog., Drawstring, Daisy Dukes
FNGs: None
COUNT: 15
CONDITIONS: High 40’s
WARMUP: Mosey around The Yard for: Monkey humpers, worse/worse merkins, step-ups, squats. Followed by SSH, LBAC, Pool pissers
THE THANG: The Worst Mile Ever
Revolution #1
6 laps around ao-yard .
– Burpee broad jumps
– Bear crawl
– Lunge walk
– Bernie Sanders
– Run 2 laps
Evolution#2
PAX broken into groups and went to one of 4 corners around ao-yard . AMRAP incline merkins, crunches, squats until Pacer group finished 10 burpees.
MARY: multiple core exercises called out by PAX.
ANNOUNCEMENTS: DEKAFit and Spartan races in November. Prayers for family members struggling with health issues.
COT: Yes