AO: Castle Black

When: 03/19/2024


Number of Pax: 3

Pax Names: Aisle 7, Backdraft, Duggar,

Number of FNGS: 0

FNG Names:

QIC: Duggar

WARMUP: Ran downstairs, around, to the bus lanes. 25 SSHs, Good Morning, Imperial Walkers, Michael Phelps OYO
IDEA ONE: Suicide Sprints. 10 parking lines, then squats to recover, 8 parking lines, BBS to recover, 6 parking lines
IDEA TWO: 11s, Dips and Merkins
IDEA THREE: 4 corners: 30 Dips, 40 squats, 20 Merkins, 10BBS BUT PAX has to do AMRAP BBS waiting on the 6, then all PAX do BBS in cadence. REPEAT, removing 5 reps for each corner.
IDEA FOUR: 1 HIM AMRAP inclined MERKINS, 1 HIM AMRAP STEP UPS, 1 HIM runs to the end of the hallway and back, replaces MERKINS, everyone rotates one spot. Got 2 or 3 of those in.
MARY: Suzanne Summers, 35 on each side, quick jog to get Duggar over 2 miles.
ANNOUNCEMENTS: Nothing we’re going to do
COT: Peace in our homes. Gratitude for one another.

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