• When: 10/07/14
  • QIC: Neck Brace
  • The PAX: Coppertone, Trex, Bogey, Magic Mike, JD, Keymaster, Roommate, FNG (Mark Pappas/Fruitfly), Knot, Rabid, Brother Si, Stagecoach, Uncle Rico, Crash, Cowbell, Smithers, Uno, Slim Jim, EZ, Bumblebee, Runflat, TNT, Phonebooth, Moonshine, Neck Brace


Here’s My Birthday Present

25 (w/ 1 FNG/Fruitfly) joined NB for his birthday Q which involved a couple thousand yards of sprints, a bunch of merkins, and some ab work. Good work by everyone as usual.

Disclaimer
COP

The Thang

COP
SSH x 34
Merkins x 17
LBCs x 34
Imperial Walkers
T-claps x 34
Iron Crosses w. Partner

Go Ruck Work
400m Run
15 x Flutter Kicks
20 x Walking Lunge Steps
400m Run
20 x Squats
20 x Push-Ups
Plank – 60 sec
Rest 1 min between sets
Rinse and Repeat x 3

Merkin/LBC Countdown
10 x 10
9 x 9
etc.

Mosey to SF
BOM

Announcements:

1. Go Ruck Simulation is Saturday, 10/11/14; Meet at State House at 6:00am
2. Go Ruck training (Tuesday – Speedtrap; Thur – Foxhole; Sat – Depot)

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