Date: 2025-10-15
AO: ao-nevermore
Q: Wax On
PAX: Blip, Filibuster, Audit, Slag, Wheelie, Budget, Kale, SMALL FRY, Nostradamus (hiding behind flag) FNGs: None
COUNT: 10
WARMUP: Mild stretching
THE THANG: Pick your base speed of walk ruck jog or run. Use this speed during the turns, accelerate out of the turn and try to increase your heart rate by speeding up on the straightaways. Recover on the next turn. Continue bouncing your heart rate up and down to help improve cardio recovery ability. MARY: I may have flexed my abs a little during the recovery stretches.
ANNOUNCEMENTS: If you haven’t Q’d in a while, consider this your sign to step up. F3 is supposed to be led in a rotating fashion. Get yourself in the rotation. COT: Prayed for good life choices for ourselves and our 2.0s.

Tags: ao-nevermore, Blip, Filibuster, Audit, Slag, Wheelie, Budget, Kale, SMALL FRY, Nostradamus (hiding behind flag)