• When: 
  • QIC: 
  • The PAX: 

No Running and No BDE Burpees

AO: swampfox
Q: McNugget
PAX: Sheets, Krusty, Stent, Kilt, Strom, McNugget, Polo
FNGs: None
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:

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

Goblet Squats

Return to COT

BOM- McNugget

Announcements:  see Slack

9/30 Golf waggle
10/14 F3 Columbia 11 yr anniversary workout

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