AO: battle
Q: Big Worm
PAX: CESS, Ronda, Spot
FNGs: None
COUNT: 4
WARMUP: mosey to practice field, active stretching while walking the field. 3 burpees at the back of the end zone, run to opposite end zone 2 burpees
THE THANG: 1st ladder: 12 (20/20), 10 (20/20), 8 (20/20)…….2 (20/20). HR merkins, run to opposite end zone and 20 SSH and 20 flutters. run back across the field, rinse and repeat- just the merkins decrease.
Q: Big Worm
PAX: CESS, Ronda, Spot
FNGs: None
COUNT: 4
WARMUP: mosey to practice field, active stretching while walking the field. 3 burpees at the back of the end zone, run to opposite end zone 2 burpees
THE THANG: 1st ladder: 12 (20/20), 10 (20/20), 8 (20/20)…….2 (20/20). HR merkins, run to opposite end zone and 20 SSH and 20 flutters. run back across the field, rinse and repeat- just the merkins decrease.
then mosey to the battle loop.
following ladder: 6 rungs, with about a 250 meter run after each loop. 12 burpees decreasing by 2 each rung; 12 shoulder press decreasing by 2 each rung; 6 pull ups decreasing by one each rung; 15 iron crosses each rung.
mosey back to COT, then roughly 15 burpees (Cess did 200 burpees- he is crazy and doing a 3100 burpees this month!)
ANNOUNCEMENTS: see slack channel
COT: prayers for good healtj