AO: Swampfox
Q: McNugget
PAX: Krusty, Fountainhead, Leprechaun, Kilt, Nelly, Pinkman, McNugget
FNGs: None
COUNT: 7
Conditions: 73 and humid
Q: McNugget
PAX: Krusty, Fountainhead, Leprechaun, Kilt, Nelly, Pinkman, McNugget
FNGs: None
COUNT: 7
Conditions: 73 and humid
Warm up:
SSH
Grass pickers
Mountain climbers
LBAC’s
The Thang:
Grab blocks and make your way to Citadel Park. Cusak, Farmer’s carry, fireman’s carry along the route. Make a couple stops for various exercises.
Stack workout at park:
5 pull-ups
10 curls
15 2 count flutters
20 kettle bell swings
Run lap after each exercise/stack
After KB swings burnout of pull ups.
Head back to COT with coupons.
COT
BOM- prayers for polo
Announcements:
IPC Week 1 on Thursday at Swampfox
10/8- F3 Cola 10 yr
10/15- Bull’s Eye Half
February- MGC Long Run, Dam to Dam