Today”s QIC had clearly been missing The Cougar because he came out and lit the gloom on fire. And once he”d inflicted a sufficient amount of pain on the PAX, a driving rainstorm finished them off.
Warmup:
SSH x 50 in cadence
Arm circles forward and reverse x 10
Willie Mays Hays x 10 on cadence
10 burpees OYO
Merkin carousel x 10 left and right
The Thang:
To the track …
1x conventional running
100 meter in cadence bear crawl
100 meter in cadence crab walk
1 x around buddy carry
100 meter wheelbarrow
100 meter broken wheelbarrow
To the benches…
30 dips
20 Derkins
15 dips
10 derkins
Mary:
Ski abs x 15 in cadence
Alphabet
Ring of fire
Plank holds yoga
COT:
QIC”s month-long absence was a reminder to appreciate what you have as we are all fortunate.
Welcome FNG Urban Fox