AO: Broadway

When: 11/01/2023


Number of Pax: 14

Pax Names: Brad Pitt, CP, Duster, Exile, Fawlty Towers, Free Range, Green Mile, Jar Jar, Panhandle, Python, Quadzilla, Sailor Moon, Sooorie, Stage Dive,

Number of FNGS: 0

FNG Names:

QIC: Panhandle

WARMUP: Rucks on, walk and double time around the lot, circle up (mission, core principles), merkins, rucks off- SSH, ruck swings and overhead presses
THE THANG: Be aware of proper form, demonstrations throughout to help from various PAX
Ruck on – Partner up for a modified MATA – P1 runs 500 meters, P2 does AMRAP
Squats, Merkins, Presses (some did Thrusters), Swings, Hold Plank
No grass, so abandon the merkin ROF ruck exchange so SCARS doesn’t take all of our rucksacks away
Balls to the Wall ROF – All PAX hold B2TW, 1 PAX goes to do 5 thrusters, calling out their reps until all PAX have gone – everyone holds B2TW for 3 sets, then recover for a 20 sec before back on (modification is wall sit with ruck on legs)
2 columns, indigenous people run
Circle up – couple of exercises then plank hold with ruck on – go through 5 C’s – Candor, Commitment, Consistency, Contentment, Courage then VAPE – Vision, Articulation, Persuasion, Exhortation – change hold to low, high and one arm raised planks until time
ANNOUNCEMENTS: Volunteers need for Vets and Hobgood, Holiday Lights 5k on 11/18
COT: Duster was 6th man, prayers for his father, Stage Dive’s cousin, Lamb Chop, Python’s hike with Canoe, CP’s M and her family

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