08.16.22 Triathlon

AO: Oakery

QIC: Ghost

PAX: Output, Dad Joke, Fishman, Fire man, Mad Dog, Ram,

Conditions

60 degrees and dry.

Warm up

  • 20xIC SSH
  • 10xIC Hillbillies
  • 10xIC halos
  • 10xIC daisy pickers
  • calf raises 15 each side OOYO

The Thang

  • Bataan death march – 5 burpees for the person in the back, Zigzagged up Jackknife to Filbert and back
  • Triathlon – Circuit with three exercises that mimic triathalon
  • 1st circuit – side parking lot – swimming motion by entrance 20reps hard count, run to corner 20 freddie mercuries, run to other corner 20 bonnie blairs soft count.
  • 2nd circuit – north side of school – coupon rows 20 reps, run to Jan’s garden for mountain cliimbers 20 reps, run into alcove to blue door and back.

6MoM

merkins x15 IC

box cutters x 12 IC

COT

We’re on the map!

We’re officially on the F3 Nation map. We want to be welcoming and ready to receive downrangers.

Gave tips to new and future Qs

Ghost out

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