Category: Cockpit

Firefighter drills

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WARMUP: SSH / Burpees /
THE THANG: Mosey around the school down the front sidewalk and around to the loading dock. Found a huge tire and did partner roll ups with merkins after each shove up the smaller hill. Mosey over to the cinder blocks with hill carries. Carry the blocks down the hill then turn and back up stopping at each cone to do a burpee. Drop the blocks and go back down the hill to roll the big tire back up the hill. Finish out with a run up to white st and back down to the loading dock and back to COT to get the 2 miles in.
MARY: Nope
ANNOUNCEMENTS: Keep posting, show for each other and keep doing the hard thing.
COT: Newsletter

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High School Loops

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WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles
THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and mosey to front of school for 6 inches until 6 comes in. mosey to the band lot for 50 yd bear crawl then 50 yd lunge walk. Big boys OYO until 6 comes in. Mosey over to the wall for calf raise wall sits then balls-to-tha-wall. Afterwards run up the hill to the main road twice. First time 74% second AYG. mosey back to COT.
MARY: Missing
ANNOUNCEMENTS: Christmas Party, Break the Dam, Bethel, Newsletter
COT:

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