AO: ao-the-complex
Q: Back Draft
PAX: Back Draft, Biff, Cousin Eddie, CurveBall, John ‘Beach Body’ Stevick, Nurse Jackie, Tanlines
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core by Beach Body, Credo by PAX, Mission statement
WARMUP:
Bear hugs each way IC 5
SSH IC 12
Kindergarten Taps OYO 5
THE THANG:
Sprints to tire and coupon circle
5 tires and 5 coupons in a circle
At each tire, flip it 10 times
Coupons:
20 hop overs, 8 Man Makers, 12 swings, 16 around the world, 10 twisting squat thrusters
Completed one round and then took a sprint break
Came back to complete another round
Sprints to playground areas. PAX did kindergarten taps when waiting on the 6
Q: Back Draft
PAX: Back Draft, Biff, Cousin Eddie, CurveBall, John ‘Beach Body’ Stevick, Nurse Jackie, Tanlines
FNGs: None
COUNT: 7
INTRODUCTION:
Disclaimer, 5 core by Beach Body, Credo by PAX, Mission statement
WARMUP:
Bear hugs each way IC 5
SSH IC 12
Kindergarten Taps OYO 5
THE THANG:
Sprints to tire and coupon circle
5 tires and 5 coupons in a circle
At each tire, flip it 10 times
Coupons:
20 hop overs, 8 Man Makers, 12 swings, 16 around the world, 10 twisting squat thrusters
Completed one round and then took a sprint break
Came back to complete another round
Sprints to playground areas. PAX did kindergarten taps when waiting on the 6
1 lap around the loop. Stop at each pavilion for 12 windshield wipers (60 total)
MARY:
Seated punches IC 12
American Hammer IC 10
Gas Pumps. IC. 10
LBC OYO 20
2 kindergarten taps OYO
ANNOUNCEMENTS:
Football at The Complex on Friday
Ruck from The Scrape at 3 AM December 14th
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Biffs sister in-law
Curveballs family retriever
F3 PAX transition