Fusion is on Q… Must mean Wall Squats…!

  • QIC: Fusion
  • When: 09/29/2016
  • Pax: Cool Table, Spartacus, Stock Yard, Pad Eye, Dingo, Lucky Charm, Murdock, Anchor Bar, Roxanne, Mayhem, Capt kangaroo, Italian Job
  • Posted In: The Fort

The Thang

Warm-Up
Slow mosey to the main parking lot
SSH x20
Windmill x20
Imperial Walkers x20
Cherry Pickers x20
Moroccan Night Clubs x20
Followed with some additional stretching

Work out

Mosey to the side wall of TJ Max. Wall squat mule train with last man lunge walking to the front of the line.

Mosey to the parking lot behind Mellow Mushroom. Seal Team sit-ups 3×15.

Mosey to the playground and partner up.
• Partner one does a lap around the playground and partner two does the exercise, then switch after the lap is finished.
o 80 Makhtar N’Diayes
o 100 Irkins
o 100 Derkins
o 200 LBCs
o 200 Free Squats

Mosey back to COT for prayers and announcements. Always a pleasure leading the men of F3!

See you in the Gloom!

Fusion Out

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