AO: Black Ops

When: 03/15/2022

PAX:

Number of Pax: 4

Pax Names: Brad Pitt, Flipper, Rubberneck, Tinfoil,

Number of FNGS: 0

FNG Names:

QIC: Tinfoil


Mosey to back of school

Warmorama

Thang

3 stations 3 exercises each. Pax ran through each exercise at each station 2min exercise 30second rest

Station 1
Merkins – 1 hand on curb 10 reps then switch hands
Drivers – hold 15lb weight and rotate left and right like steering
Dips- dips on curb with one leg held in the air

Station 2
Curls – 20lb sandbag
Reverse flys
Fishin in the dark – 40lb sandbag attached to rope. Throw sandbag down hill and pull it back up

Station 3
Chumbawumba squats (pistol squats)
Jerry can curtsy squats
Deadlift – 80# sandbag

Mosey to flag
2 reps of Yul Brynners
3 min of mary

Cot

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