DATE: 2022-10-07
AO: Patriot
Q: CableGuy
PAX: Lazlo, bogey, Yardbird, Undertow, Anchor Man, Flipper, Jenner, Elvis, Gherkin, 2 percent, Big Short, sticks, Hard Knox FNGs: Attache, Tiny Dancer
COUNT: 16
WARMUP: SSH, Arm circles, Windmill, 1 BDE Burpee, Cherry Pickers, WM Hayes, 1 Kraken Burpee, Down Dog, Cobra Kai THE THANG:
<<< Every 5 Minutes: 5 Kraken Burpees >>>
1 10 BDE Burpees
Murder Bunny 10 yards
10 BDE Burpees
Reverse MB Back
2 20 Thrusters
Murder Bunny 20 yards
20 Thrusters
Reverse MB Back
3 30 Bonnie Blairs (hard way)
Murder Bunny 30 yards
30 Bonnie Blairs (hard way)
Reverse MB Back
4 40 Jungle Boi Squats
Murder Bunny 20 yards
40 Jungle Boi Squats
Reverse MB Back
5 50 Merkins
Murder Bunny 10 yards
50 Merkins
Reverse MB Back
MARY: Fellowship lap, Freddie Mecury, LBC, Toy Soldier
ANNOUNCEMENTS: Grow ruck tomorrow in Norfolk, The Grunt in November, Cornhole, Christmas, Boneathon
COT: Nice perseverance and continuing to grind out these IPC workouts – and yes they are over.
F3 The Capital 