AO: Ao-Wilderness
Q: T-Zo (Pat Day), TI (Adam C)
PAX: TI (Adam C), T-Zo (Pat Day)
FNGs: None
COUNT: 2
Ruck to Mercer Bear Stairs
WARMUP: 12 ssg, 5 trunk rotations each way, 12 Daisy pickers
THE THANG:
20 supermans at bottom of stairs
3x calf raises up each stair of the first two sets of stairs
double step up rest of stairs
10 inverted rows at top of stairs on bike racks
15 dips on benches, bear crawl down backside
10x 4-ct American hammer at bottom of ramp
bernie back to start
Q: T-Zo (Pat Day), TI (Adam C)
PAX: TI (Adam C), T-Zo (Pat Day)
FNGs: None
COUNT: 2
Ruck to Mercer Bear Stairs
WARMUP: 12 ssg, 5 trunk rotations each way, 12 Daisy pickers
THE THANG:
20 supermans at bottom of stairs
3x calf raises up each stair of the first two sets of stairs
double step up rest of stairs
10 inverted rows at top of stairs on bike racks
15 dips on benches, bear crawl down backside
10x 4-ct American hammer at bottom of ramp
bernie back to start
repeato for 4 sets total
ruck back to start
MARY: 1 minute plank
ANNOUNCEMENTS: Thursday at the Wilderness will be a beatdown. sign up for Qs!
COT: prayer for wisdom for TI responding to teenage daughter, prayer for T-Zo to pursue the Lord in his day