- QIC: Sprocket
- When: 05/15/2024
- Pax: Anchorman, Bitcoin, Cakeboss, darkhelmet, HarryCarry, Headspin, JWOW, oldbay, Peach Stand, Shield, Sofrito, Sprocket, SugarBug, Tiller, Wegmans
- Posted In: Ring of Fire
WARMUP: SSH, Windmills, MNC
THE THANG:
Mile on the track
10 Burpees
10 Squats
10 Merkins
10 Big Boys
Every 1/4 of a lap one of these exercises was done
x4 = 1 Mile
Then we went to the cinder block area and did
24 BLOCK SWINGS
10 BURPEES
20 BLOCK SWINGS
8 BURPEES
16 BLOCK SWINGS
6 BURPEES
14 BLOCK SWINGS
4 BURPEES
12 BLOCK SWINGS
2 BURPEES
10 BLOCK SWINGS
1 BURPEES
RUN OUT AND BACK TO THE CROSSWALK IN FRONT OF THE FOOTBALL STADIUM
3 ROUNDS
MARY: Box Cutters
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
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