- QIC: Shield
- When: 03/30/2022
- Pax: El Spaniard, Grout, Harry Carry, Kaiser, Sawdust
- Posted In: Ring of Fire
We had 6 at the Ring of Fire this morning for a full body beardown.
We started with a mosey around the NaFo parking lot and did several exercises to warm up. WINDMILLS, MORROCAN NIGHTCLUBS, IMPERIAL WALKERS , HILLBILLY WALKERS AND SSH
The WOD consisted of
1.MERKINS, FLUTTERS, SQUATS
2. WIDE ARM MERKINS, LBC, MOUNTAIN CLIMBERS
3. DIAMOND MERKINS, BB SITUPS, CALF RAISES
4. CAROLINA DD, AMERICAN HAMMERS, BOX CUTTERS
We would do a card then run from the awning at NaFo to the stadium stop sign and back. We started at 20 reps per exercise then 15 then 10 . We were able to complete 2and 1/2 rounds before time ran out.
We ended with COT
Thank you Kaiser for the opportunity to lead
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