AO: swampfox
Q: McNugget
PAX: Leprechaun, Kilt, Sergeant Slaughter, Sheets, McNugget, Polo
FNGs: None
COUNT: 6
Warm up:
Q: McNugget
PAX: Leprechaun, Kilt, Sergeant Slaughter, Sheets, McNugget, Polo
FNGs: None
COUNT: 6
Warm up:
Slaughter Starter 20 burpees oyo
30 second stretch
Mountain Climber ICx15
Slow/fast Squat ICx10
Slow/fast merkins ICx10
Grab Blocks
To Citadel Park with block, cusack, farmers carry, fireman’s carry
Various pain stations along the way:
Curls, overhead press, squats, etc
At Park:
AMRAP
5 pull ups
10 low rows
15 curls
20 squats
25 2 count flutters
30 monkey humpers
Lap Around park
2 rounds total
10 additional pull ups
Head back while carrying block cusak, fireman’s and farmer’s carry)
Pain stations as time allows.
Return to COT
Announcements:
-Scramble needs one more for Dam 2 Dam 2/17
-Runvergence 1/26 at Amble (Eggs Up)
BOM- McNugget