AO: Shadow
QiC: Switchboard
Pax Count: 4
Pax List: BiBo, Curveball, Manhole
FNG Count: 0
Downrange:
Warm up:
In cadence x20 of each
Side straddle hop
Low slow squat
Mountain climbers
Imperial walkers
The Thang:
Follow me to the pavilion for some birthday 38s
3 rounds:
38 step ups
38 incline merkins
38 dips
Follow me to the track. Partner up for a DORA (100 Merkin, 200 air squats, 300 lbc)
Another round of 38s for good measure (step up, incline merkins, dips)
6 mins of Mary (dieing cockroach, oblique R/L, low dolly, high dolly)
CoT:
Thankful for health and F3
Naked Man Moleskin:
Another trip around the sun for YHC. Pleasure to be here for the beat down today