The Lair 10/29/2019
THE SCENE: Partly cloudy and 54 degrees
F3 WELCOME & DISCLAIMER
SSH-15 IC, SDP-15 IC, Baby arm circles-10 IC forward and backward with overhead claps-10 IC, Stretch OYO
Weighted stuff with a runner. Runner will start at Goal line and run to midfield and back. All other PAX will be doing work at their stations.
- Jump rope
- CMU curls
- #60 bag front squats
- CMU Merkins
- Farmer carry with 2 CMU’s
- CMU Squat thruster
Bear crawl CMU pull through to midfield, CMU lunge walk back. CMU overhead carry to midfield and back.
One more round at the work stations
Flutter kicks for 20 seconds until 0615
COUNT-OFF & NAME-O-RAMA
Rabbit, Hello Kitty, Utah, Pops, Dial-up, Skids 100, Twitty, Sideline, Nature Boy – 9 Pax total
CIRCLE OF TRUST/BOM:
Don’t cheat yourself! You not only effect yourself, but others close to you when you don’t give life 100%. Every rep counts to your family and friends. God Bless.
Prayers for Dial-up and Skids 100. We had a shaky start to the beatdown, but the PAX made adjustments and kicked a**!! Love these dudes and their effort to get better.
PAX are training for the Veterans day GORUCK and St. Jude race.