Q: CESS
PAX: CESS, Billy Bob, McNugget, Sheets, Huffy, Fallout (1st F), Strom, Kitty, Kilt, Big Worm, Leprechaun, Nelly
FNGs: None
COUNT: 12
WARMUP:
10 SSH IC
3 Burpees
x 5 rounds
THE THANG:
Mosey out the back parking lot toward Citadel Park
Stop for a little lunge walk and the 3 pain stations
15 Flutter Kicks IC with hands “above or behind your head”.
10 BBS OYO
20 Mercans OYO
X 3 stations
Arrive at Citadel Park for the circuit
4 Rounds since it is April 4th
5 pullups
10 lunges (5 per leg)
15 Mercans
Take a lap around the park
Ring of Fire (miserable failure in communication from the Q)
10 Mercans each while in plank.
Mosey to 3 more pain stations.
15 Flutter Kicks IC with hands “above or behind your head”.
10 BBS OYO
20 Mercans OYO
10 Mercans at the Flag to complete 200.
over 2 miles
Final 2 minutes were Al Gore Ring of Fire with 5 squats.
MARY:
During the workout!
ANNOUNCEMENTS:
– 4-7-23 is the Cross Ruck. Stay tuned for further details!
COT:
– 10 Burpees for Swingline’s Mom