Q: McNugget
PAX: Sheets, Krusty, Stent, Kilt, Strom, McNugget, Polo
FNGs: None
COUNT: 7
Conditions: 73 and Humid
Warm up
SSH IC x 20
Imperial walker IC x 15
Through the Tunnel IC x 15
Little Baby Arm Circles IC x 10
Grab Blocks:
Indian Walk while Alternating cusack, fireman’s, farmer’s to Rutland
Multiple stops along the way:
Exercises of 20 reps each:
Curls
KB Swings
Dead Lift
Overhead press
Low Rows
Goblet Squats
Block Merkins
Drop blocks at top of Rutland
Converge at bottom of hill
25 Heel Tap Crunches
Bear Crawl to driveway on left
25 Heel Tap Crunches
Crab walk to next driveway
25 Heel Tap Crunches
Bear Crawl to driveway
25 Heel Tap Crunches
Crab walk to top of the hill
Return to COT by Alternating cusack, fireman’s, farmer’s
Make various stops for exercises
Curls
Goblet Squats
Return to COT
BOM- McNugget
Announcements: see Slack
9/30 Golf waggle
10/14 F3 Columbia 11 yr anniversary workout