AO: dawnstrike
Q: Fallout
PAX: Snowflake, Quaker, Oscar, Lobstah, Fallout
FNGs: None
COUNT: 5
WARMUP:
SSH, 30 – merkins, 25 – thru tunnel, 15
Merkins, 25 – oil derricks, 10 – merkins, 25
Worlds greatest stretch, 6 each side
Merkins, 25
Q: Fallout
PAX: Snowflake, Quaker, Oscar, Lobstah, Fallout
FNGs: None
COUNT: 5
WARMUP:
SSH, 30 – merkins, 25 – thru tunnel, 15
Merkins, 25 – oil derricks, 10 – merkins, 25
Worlds greatest stretch, 6 each side
Merkins, 25
THE THANG:
Logos Loop, exercises each corner:
Open/close the gate
10 burpees
LBAC , 15 (forward, reverse, nightclubs)
10 burpees
Imperial walkers, 20
10 burpees
Finish at heavy bricks, curls 10, 10 burpees
Exercise block, in between run suicides up to 50 yrd line:
Block 1: Alternating Z-press, Renegade rows, Plank knee tucks (15 each)
Block 2: Bird dogs, Side raises, Front raises,Tricep extensions (20 each)
Block 3: Single arm flutters, Single arm sit-ups, Bridge with knee ups and arm extensions
Put up bricks, back to the front.
Calf mountain, by tens
Block step-ups, 20 each leg
Stretching
ANNOUNCEMENTS:
Runvergence next Friday at Ramble
COT:
Middle East