3 Station Rotation

DATE: 2022-01-06
AO: Highlands
Q: Booking
PAX: Toolbox, Trolley
FNGs: Brexit
COUNT: 4
WARMUP: SSH, Imperial Walkers, Arm Circles, Cherry Pickers, Willie Mays Hayes
THE THANG: Mosey to garage, sprint up two levels to 3 stations. Rotate 6x between stations. Station 1 variety of exercises (dirty dog, mule kick, Nolan Ryans, calf raises, monkey humpers, etc), Station 2 various ab exercises, Station 3 various versions of merkins. After 6 rounds we proceeded to run bw parking space lines touching each line. Finally we did a series of bear crawls followed by 5 merkins at every other parking spot. We concluded with the same interval but performed duck walk and 10 body weight squats MARY: penguin taps, LBC, flutter kicks, toy soldiers
ANNOUNCEMENTS: Ruck coming up, blood drive at Trolley’s church in late January
COT: Run you own race… don’t spend time comparing yourself to others. We all have unique gifts and talents. Seek to better yourself based on your own narrative not others’

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