Date: 2024-09-23
AO: ao-the-furnace
Q: Wrecking Ball
PAX: Woody, Capsized, Chicken scratch, Paddywhack, Sandtrap, Mater, CareBear, Hooligan (Malcolm), 0 FNGs: 1 0
COUNT: 8

WARMUP:
Toy soldiers
Good mornings
Open the gates
Close the Gates
Upper body (OYO)

THE THANG:
Run .5 miles (first lap all together)
Pull-ups/Merkins/Squats (5/10/15 or 10/20/30)
x4
Varied weight-vests/rucks

Everybody hit the goal: 4 rotations (2 total miles running)

MARY: nope!

ANNOUNCEMENTS: Nov 16 Ruck near Phx

COT: Capsized is traveling all week (send a text or call to encourage/check in); Prayed for Nomad

Tags: ao-the-furnace, Woody, Capsized, Chicken scratch, Paddywhack, Sandtrap, Mater, CareBear, Hooligan (Malcolm), 0