AO: Warning Track
QiC: Smokey
Pax Count: 8
Pax List: Boo, Dow, Neon, Paddy, Red Tape, Sewage, Smokey, Tommy Boy
FNG Count: 0
Downrange:
Warm up:
SSH, Copperhead Squats, Tin Soldiers, Merkins, Don Quixotes, Weed Pickers, 0.1 mi run
The Thang:
Set 1 – 10 mins
20 – curls w/ C
50 yds – run w/ C
20 – OH Press w / C
Set 2- 10 mins
20 – Squats w/ C
50 Yds rifle carry w/C
20 – lunges w/ C (easy way)
Set 3 – 10 mins
20 – Burpees
25 yd Murder Bunny
20 – Big Boi squats
Set 4 – 10 mins
20 – Freddy Mercury (hard way)
25 yd Bear Crawl
20- Mtn climbers (hard way)
CoT:
Praise for Paddy and M 20 week results for number 3
continued prayers for Thompson family