AO: Sawmill
Q: Cottontail
PAX: Valdez, Gepetto, Lemmy, Cottontail, Shuttlecock, Q-Beam, Full Metal Jacket, Rudder, Goodspeed, Waterboy, Sawmill Kitty
FNGs: None
COUNT: 11
WARMUP: disclaimer, mosey, some warm up thingys, some mumble chatter stuff, mosey to block pile
THE THANG: circuit of: 4 corners on field, block work, hill rep into oakhurst. Rinse and repeat until q is tired or out of time.
4 corners of dry docks, squats, hand release merkins, BBSU. Then. With coupons and varying repetition count: curls, overhead press, tricep extension, bent over rows, goblet squats.
Then. Make way down hill, stopping at each of five mail boxes for 5 burpees. Handful of v-ups at bottom, then alternating jail break/Bernie back up.
Rinse and repeat, 4-corners and block work.
Next hill rep, alternating mode of transport at every mail box, bear craw, karaoke, lunges. V-ups at bottom again. Alternate jail break and Bernie back up again.
Close out with block press and American hammer with coupon.
MARY: incorporated like a good winkie does
ANNOUNCEMENTS: rudder forgets shit. 1/14 is lighthouse 4 life Harbison ruck fundraiser, administered by F3 Lexington. Gepetto likes running now. He invited you to practice run at sesquicentennial park in the sand. 7.5 mile loops. Sounds glorious. PoPo says look out for needles. Not the piney type Lemmy.
COT: ✅
Q: Cottontail
PAX: Valdez, Gepetto, Lemmy, Cottontail, Shuttlecock, Q-Beam, Full Metal Jacket, Rudder, Goodspeed, Waterboy, Sawmill Kitty
FNGs: None
COUNT: 11
WARMUP: disclaimer, mosey, some warm up thingys, some mumble chatter stuff, mosey to block pile
THE THANG: circuit of: 4 corners on field, block work, hill rep into oakhurst. Rinse and repeat until q is tired or out of time.
4 corners of dry docks, squats, hand release merkins, BBSU. Then. With coupons and varying repetition count: curls, overhead press, tricep extension, bent over rows, goblet squats.
Then. Make way down hill, stopping at each of five mail boxes for 5 burpees. Handful of v-ups at bottom, then alternating jail break/Bernie back up.
Rinse and repeat, 4-corners and block work.
Next hill rep, alternating mode of transport at every mail box, bear craw, karaoke, lunges. V-ups at bottom again. Alternate jail break and Bernie back up again.
Close out with block press and American hammer with coupon.
MARY: incorporated like a good winkie does
ANNOUNCEMENTS: rudder forgets shit. 1/14 is lighthouse 4 life Harbison ruck fundraiser, administered by F3 Lexington. Gepetto likes running now. He invited you to practice run at sesquicentennial park in the sand. 7.5 mile loops. Sounds glorious. PoPo says look out for needles. Not the piney type Lemmy.
COT: ✅