DATE: 2021-12-08
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP
Stacks of SSH to get warm.
THE THANG
Single team Dora, meaning exercise then movement.
Movement for 40 yards:
– Farmer carry two coupons
– Overhead carry one coupon
– Suitcase carry one coupons
Exercises:
– 100 dips
– 200 step ups
– 300 LBCs
6 MoM
We just continued on with the LBCs for some core burn!
COT
The whole thing was a CoT with mumble chatter and discussion throughout!
F3 The Capital 