• When: 2020-08-16
  • QIC: Quisenberry
  • The PAX: Canseco, Pearl, Papageorgio, LittleGiants, ThumbsUp, Quisenberry

Pattern work at Tread

6 pax defied Cantore (a refreshing mist) and posted for the standard out and back Ruck and KB circuit with escalating Reps. Mumblechatter was an added bonus.

Conditions: 75 and light sprinkle

The Thang:

Disclaimer – Prayer

Ruck out past Kohl’s and back

Equipment change for KBs

Circle up for KBs (all OYO)

  • KB stretch by 10

Begin Circuit

  • KB Swings x 7
  • Squats x 7
  • Upright Rows x 7
  • Tea Pots x 7 each side
  • Curls x 7
  • One Arm Shoulder Press x 7 each arm
  • Triceps x 7

R and R with reps of 8,9,10

Finish with 10 Tay-palms OYO

5 minutes of Gumby – Level 1



  • iron pax challenge

Prayer Requests:

  • injured pax
  • YHC FiL

Devo: Eccl 4:9-10 and discussion at The Forge

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