14 + 14

DATE: 2022-03-04
AO: Horizon-Ao
Q: Brown Bag
PAX: Mayberry, Magoo, Mr Haand, Kodiak, Old Bay
FNGs: Attache
WARMUP: SSH, IW, DQ, CP, WMH, LBAC (all x14), Downdog/COBRA
THE THANG: (1) PAX ran one mile (a little over 3x around permiter of soccer fields) at ~9:45 pace; (2) PAX each grabbed a coupon and performed the following exercises twice (14 Reps each time): Merkin/Upright Row, Derkin/Alpo, Werkin/Superman, Diamond Merkin/Kettle Bell Swing; (3) PAX ran one more mile at ~9:25 pace MARY: American Hammer/WWI (each with 14 reps and 2x)
ANNOUNCEMENTS: Check the ruck channel for Tri-State
COT: My twin boys are turning 14 today, thus we did everything with 14 reps and/or 2x. They are getting more into fitness and I look forward to them getting out here soon to get to know everyone.

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