AO: dungeon

When: 07/23/2020


Number of Pax: 4

Pax Names: Boy-R-Dee, Drago, Udder, Yukon Cornelius,

Number of FNGS: 0

FNG Names:

QIC: Yukon Cornelius / Boy-R-Dee

Quick mosey around the parking lot. Weed pickers, quad stretch, calf stretches.

Turned on some tunes for EMOM 6 burpees and 6 merkins. 20 rounds.

Mosey to back of AO- squat routine. Pistol squats 10 each leg, bear crawl to curb for 20 straight calf raises. Bear crawl back for 20 spin squats, bear crawl back to curb for modified 20 calf raises ( toes in, ankles out), sumo walk back to to other curb, for 3rd set of calf raises (toes out, ankles in) hustle back to COT for round robin, start with one legged hip risers 20 each leg, Bbsu’s, flutter kicks, straight squats or bbsus to end. Time.

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F3 Cherokee