- QIC: Decibel
- When: 02/09/2015
- Pax: Anchor Man, Flacco, Crash, Blackhawk, Green wave, Catfish, Lug nut, Dark Helmet, Cheddar, 8 mile, Destiny, Newman, WWL, Deacon, Silent State, Spitz, Car Bomb, The Librian, Longshanks, Gears, Stang, Boy Band, Trucker, McGruff and Change Order
- Posted In: The Armory
25 men came to the Armory for a beat down, one showed for a cool down from a 50k! Respect to world wide leader for not only completing the 50k but posting two days later.
The Thang:
Warm up Lap
One Minute on 20 Seconds Off
90/45
Chest to Back Pullover
Two Handed Curl/Preacher Curl
Goblet Squat
5 burpees
Mosey to Station 1
KB Merkin
Figure 8
Back Lunge with pass through
Toe Taps
10 burpees
Mosey to Station 2
Halo
Upright Row
Dead Lift
20 Burpees
Mosey to Wall
Squat Curl
Shoulder Press
Stairway Wheel barrow
Dips
Mosey to Station 4
Chest Press
Peoples Chair
Skull Crushers
Balls to the wall
Mosey to Origination point
LBC with KB
X’s/O’s
Grave Diggers
Boat/Canoe
Moleskin:
Once again it was a pleasure to Q the Armory. I hope that we got enough use out of the KB to justify the cost. Welcome FNG 8 mile to the ranks.