AO: snakepit
Q: BunkBed
PAX: BunkBed, Brainiac, Ebert, Emmy, Katniss, Rat Pack, Ralphie
FNGs: None
COUNT: 7
STRIDELITE:
www.strava.com/activities/10941649383
YHC got Emmy and YHC lost causing us to run 4 mi instead of three. Oops!!
WARMUP:
Mosey to YHCs car to grab our friends the kettlebells for some exercises.
THE THANG:
www.strava.com/activities/10941850571
10 stations for Tabatta with 45 seconds of work and 15 seconds of rest
1. Curls 30 lbs
2. Single Leg Deadlift Right 20 lbs
3. Single Leg Deadlift Left 20 lbs
4. Tricep Extension Left 15 lbs
5. Tricpe Extension Right 15 lbs
6. WW III Sit-Up 25 lbs
7. Thruster 35 lbs
8. Jab, Cross, Hook, Uppercut 5lbs each hand
9. Shoulder Shrug 45 lbs
10. Kettlebell Swing 30 lbs
Strong work from the PAX! Good stories told about Emmy moving to Pelion, Williamsburg and much more.
ANNOUNCEMENTS:
03-16-2024 lrah.org/
04-2?-2024 stride 10 Year
05-18-2024 Frontlines Forward 5k
COT:
Prayers for Sarah Harmon, Deadstick, Ash and other PAX who are recovering from illness.
Q: BunkBed
PAX: BunkBed, Brainiac, Ebert, Emmy, Katniss, Rat Pack, Ralphie
FNGs: None
COUNT: 7
STRIDELITE:
www.strava.com/activities/10941649383
YHC got Emmy and YHC lost causing us to run 4 mi instead of three. Oops!!
WARMUP:
Mosey to YHCs car to grab our friends the kettlebells for some exercises.
THE THANG:
www.strava.com/activities/10941850571
10 stations for Tabatta with 45 seconds of work and 15 seconds of rest
1. Curls 30 lbs
2. Single Leg Deadlift Right 20 lbs
3. Single Leg Deadlift Left 20 lbs
4. Tricep Extension Left 15 lbs
5. Tricpe Extension Right 15 lbs
6. WW III Sit-Up 25 lbs
7. Thruster 35 lbs
8. Jab, Cross, Hook, Uppercut 5lbs each hand
9. Shoulder Shrug 45 lbs
10. Kettlebell Swing 30 lbs
Strong work from the PAX! Good stories told about Emmy moving to Pelion, Williamsburg and much more.
ANNOUNCEMENTS:
03-16-2024 lrah.org/
04-2?-2024 stride 10 Year
05-18-2024 Frontlines Forward 5k
COT:
Prayers for Sarah Harmon, Deadstick, Ash and other PAX who are recovering from illness.