- QIC: Senator Tressel, Ginsu
- When: 04/25/17
- Pax: Lil E, Bigglesworth, Nomad, Senator Tressel, McGyver, Shady, Frat Boy, Sugarbug, Lincoln Log, Ginsu
- Posted In: Uncategorized
It was a morning of no-shows. Rain, wind, and cold was expected. The rain and wind didn’t show…but neither did our Q. It’s all good tho…happens to the best of them. So YHC and Sen Tressel tried to make the most of it. Sen Tressel at the helm first…
Warmup
Mosey to the back of school and form a line for dynamic warm ups:
Lunge walk, arm circles, lunge back twists, knee pulls, ankle pulls, and toy soldiers.
The Thang
Mosey around the lot to COP. All in cadence:
SSH x 40, Merkin x 10, Windmill x 15, IW x 20, Diamond Merkin x 15, Squat x 20, Mountain climber x 40, Morrocan Night Club x 50 and start walking to end of driveway.
Light jog to opposite side of driveway, line up and form groups of 3 for sprints.
Sprint to light pole (about 40 yards), wait for all three groups to finish and then sprint back. Rinse and repeat. We did about 7-8 out and backs today.
Hand off to Ginsu.
Mosey to THE WALL. Everything in cadence.
Muscle ups x 10. Boats & canoes x a lot. Quad count Dips x 10. Quad count Mary Catherine Gallagher x 10.
Muscle ups x 10. Captain Thors to 5×20. Quad count Dips x 10. Quad count Mary Catherine Gallagher x 10.
Muscle ups x 10. Bicycle x 20. Quad count Dips x 10. Quad count Mary Catherine Gallagher x 10.
Dying cockroach x 20. Protractor.
COT
Children’s Attention Home, GoRuck Challenge, Spartan Race for kids, Bowling Tournament for the Colombia Mission Trip
Prayers for kids getting out of school, adoption, and intestinal cancer.
TClap |
0
https://f3thefort.com/wp-content/themes/thefort/styles/style.css