AO: The Ronin

When: 05/21/2022

PAX:

Number of Pax: 5

Pax Names: Cocktail, Lt. Dan, Panhandle, Shirley, Tenderloin,

Number of FNGS: 0

FNG Names:

QIC: Tenderloin


I woke up this morning really not sure what we were going to do but I figured it out and I feel as though it’s the toughest workout I’ve made up to date.

warma-Rama

quick mosey

SSH

merkins

weedpicker

The thang

3 rounds of

5 burpee pull ups

5 squat pull ups

5 standard pull ups

20 box jumps

run up browns industrial and back and complete 3 more rounds of the above for time

panhandle-27 minutes

tenderloin-29 minutes

cocktail- 31 minutes

lt Dan/Shirley-38 minutes

while Pax finish up not for time

10 pull ups

80 box jumps

with the last 15 minutes we got another mile in head over to the etowah track

first 1/2 mile every so often do an exercise adding each time you stop 4 total stops

5 weapons of mass destruction

10 flutters

15 squats

20 hill billies

run the last 1/2 mile as fast as you can

after we went to the flag for a little cool down walk/lunge

 

COT

announcements/prayers said

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee