Date: Nov 5th
AO: Swamp Angel
Pax: 12
Boot Camp: @7dust @Softshell @Faulkner @Deductible @Snip @miter @Pee Dee @Jibe @soa @Misdemeanor (Paul VanWagenen) @Snowman @Rat QIC: @Rat
Warmup:
SSH x 20
Merkins x 10
Mt Climbers x 20
LBC’s x 40
Grass Getter x 15
No Surrenders will planks in Circle of Pain.
The Thang #1: AMRAP
20 minute MMA workout
– Box Jumps
– Decline Merkins
– Sit to Jump Squats
– Abs in and Out
Mosey to top of the dock
20 Big Boy Sit-ups
The Thang #2: Tabata Burpee Challenge
8 Rounds – 20 sec work/ 10 sec rest
4 minute workout
Burpee Thrusters
COT – Live your creed poem by Langston Hughes. Journeyman Q stick was passed to :rat:.
Way to push and see it through men!
#F3WorkingHard #F3NoRetreat