“I came to Bring the Pain”

DATE: 2023-01-25
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Yellow Jacket
FNGs: None
COUNT: 4
Bring the Pain

Warmup:
– 1.5 loop mosey around the field w/: high knees + butt kickers + high jumps + zig zag – side straddle hops, cherry pickers, arm circles, arm stretching

The Thang:
//// 1st interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, everyone else holds a high plank with a coupon on their back. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 2nd interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, others hold a high plank with coupon slides R/L. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 3rd interval ////
– 15 yd Bear crawl suicides (5yd intervals)
– Big boy sit-ups w/coupon x20
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

6-Minutes of Mary
– Baby crunches
– Belly lifts bridges
– V Ups

Cool down:
Mix stretches

Announcements: Brew-run 2/2 @ 7:30PM location TBD. Battlefield Ruck 2/11 @ 7:30AM. Check the channel for Grow ruck training events.

COT:
Expectations and motivation
Ask yourself: What are my expectations for today, this week, month or year? How can I accomplish it?How can I stay motivated?Whether you have a short term or long term goal, a key method of achieving it is having consistency. Over time your consistency will become a commitment. With commitment comes achievement!

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