Q: Back Draft
PAX: ER, Gambler, The Grinch, Seth De Foor (Ralphie), Back Draft, Biff, Professor Tide, Gnat, Tweety, Spam
FNGs: None
COUNT: 10
INTRODUCTION:
Disclaimer, 5 Core, Credo
Mission by Gambler
WARMUP:
Deep squat
4 X 5 Merkin IC and 5 Squat with side step IC
THE THANG:
Hill:
Jog up bear crawl down
Left foot 10 hops, jog up crawl bear down
Right foot 10 hops, bear crawl down
6 power steps, jog up, crawl bear down
Sprint from 3-point stance on one, bear crawl down
Sprint from 3-point stance on 2 (half the PAX jumped offsides) 10 burpee penalty
Mosey to main parking lot.
Intervals of 1 minute run modified to your needs.
F rog hop 3 parking spaces
A merican hammer IC 10
S sh IC 10
T merkin OYO 10
PAX completed 6 rounds (i think)
MARY:
Spam led Mary.
20 LBC OYO
Plank (predetermined time but it felt long)
10 Burpees OYO
ANNOUNCEMENTS:
Nov 16th Paxgiving
Nov 22nd ultimate football at The Complex
Dec 6th DHT
Dec 14th 7 mile ruck starts at The Scrape at 3 AM
UPC (ultimate pax challenge) check Slack for details or ask someone about it.
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Gambler and hard times at his school.
Kids hurting in general
Rangas father
Thankful for you men.