DATE: 2022-01-26
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
1-2 laps
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x Mountain Climbers
10x Don Quijote
2x side shuffle
THE THANG:
Interval 1:
15x Big boy Sit-ups
15x Flutter kicks
15x American hammers
15x Big boy sit-ups with cinder block
10x cinder block squat-swings
Suicides 5-25yds.
Interval 2:
10x plank with shoulder taps and merkins
10x plank with knees bent- crawl side to side – with push up 10x burpee with cinder block press
10x Carolina dogs
Suicides 5-30 yds.
Repeat Interval 1 & 2
Intro to Krav—
Basic stance, foot work, elbows with front kicks, 1v1 punches and blocks.
ANNOUNCEMENTS: Next ruck training Monday @20:30.
COT: Break through that wall and push for extra reps beyond your limits!
F3 The Capital 