Q
Ebert
Conditions
77 and Humid
Disclaimer
Ebert
Pledge of Allegiance
BOM
Ebert
The Thang
Warm-up
None, just work
The Meat Grinder
10 Movements at each station, then move on. Increase by 1 each lap.
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Battle Rope
-
Tire Flips
-
Sled Pull
-
Kettlebell Swings w/ Block
-
Burpees
-
Bear Crawl Up, Big Boys, Bear Crawl Down
-
Lap and end up at Pullup bars for reps
-
Sledge Hammer blows on Giant Tire (body weight squats if waiting for sledge)
- Thrusters w/ Block
Continue through until time, see how many laps you can do.
If one has to rest, then back off of station and take full minute. If station has too many waiting, move to another station, but just don’t forget to come back and complete.
Count-a-Rama
15
Name-a-Rama
FNG
None
Announcements
Convergence Run @ Shawshank this Wednesday at 5AM to honor Cheech
GoRuck Tough 6/29, Light 6/30
G.R.I.T. Lexington Elementary, 5AM
Monday, 6/25, 7PM, Bellicion’s 2nd F
Stomp the Swamp, Sweet Baby-O
Prayer Requests
Dance Mom’s Cousin who just had baby
Carley at cardiology
COT