Date: 2024-06-20
AO: ao-the-bluff
Q: Mac (Brandon)
PAX: CareBear, Audit, Bambi, Blip, Yaris
FNGs: None
COUNT: 6
WARMUP: Grab a heavy thing (sandbag/ruck) and walk for a while.

THE THANG:
Low shuffle 100m
Iron maiden 100m
HIIT Sprint/Walk up the hill 400m
Air squats 50m
Suicides 250m
Frog Jumps 50m
High Knees 130m
Sprint 100m / 20 squat jumps / Walk 50m / 20 squat jumps / Mosey 100m / 20 squat jumps / Walk 50m / 20 squat jumps / Mosey 100m Walk 130m
Grab something heavy and step ups (100)
Grab something heavy and calf raises (100)
Chair squat 1.5 minutes (during announcements, since time was tight)

MARY: No time

ANNOUNCEMENTS: After Eagles nest on Saturday cooler ruck (bring 5 beverages). Dovetail is organizing a mountain ruck sometime in July – stay tuned.

COT: Closed us out in prayer.

Tags: ao-the-bluff, CareBear, Audit, Bambi, Blip, Yaris