10/07/2019
AO: Extended Stay
Q: Dispatch
Pax: 21 @thinmint, @tagalong, @theboo, @matlock, @borg, @sandgnat, @shaka, @fishtank, @casio, @coldcase, @lattimore, @osceola, @bodykarate, @froggy, @tackleberry, @toby, @.38special, @flattire, @captainron,
Welcome FNG Matt Damon
Warmup:
SSH
Imperial Walkers
Toy Soldiers
Asphalt Pickers
The Thang:
Indian Run ½ mile (4 lines)
10 Yards Exercises, run between, add the next exercise each time through. Example, Exercise 1, run, second time Exercise 1, 2, run
1 – Salmon Drag Bear Crawl (block)
2 – 20 Shoulder Press
3 – 20 Squats
4 – 40 LBC’s
5 – 8 Pullups
6 – 10 yds Lunges
COT: Reminded everyone of the what the “3” means in F3