We hit all restaurants

WARMUP: various usual exercises
THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis

Repeat with changing rep counts 10, 15, 20, 25, 20, 15,10,5
MARY:
ANNOUNCEMENTS: lots going on in the fort for the next several weekends
COT: yup

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Armory 15APR2024 – Mog Mile

WARMUP: Not really. We lived.

THE THANG: Mogadishu Mile
– 4 Rounds for Time
– 19 Kettlebell Ground-to-Overheads (53/35 lb)
– 19 Kettlebell Front Squats (53/35 lb)
– 19 Kettlebell Push-Ups (each hand)
– 400-meter Kettlebell Run

– If you lose physical contact with your Kettlebell, you must start that round over.

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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