AO: Hot Tin Roof
QiC: Purple Cow
Pax Count: 6
Pax List: Ginger Bear, Jackie, MARTA, Purple Cow, The Gipper, Trolley Stop
FNG Count: 0
Downrange:
Warm up:
SSH, OC Squat, SSH, Mountain Climber, SSH, Lunges, SSH
The Thang:
.25 mile run
“The Burpee Suck Sandwich” courtesy of F3 Citadel in St. Charles, MO.
Tabata style beatdown w/ 6 sets
SET = 8 rounds 20 second long going full force w/ brief 10 second rest
The 6 Sets: Burpees, Mt. Climbers, Lunges, In Out Squats, Freddy Mercury, Burpees.
.25 mile run
CoT:
Purple Cow took us out