Date: 2023-10-25
AO: compound
Q: Nano , Hightower
PAX: Poe, Roddick, Cactus, Bigbird
FNGs: None
COUNT: 7
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps
THE THANG:
Floor 1
1. Starting on the first level of the parking garage, we do partner wheelbarrows carry’s across the floor. 2. Burpee at the bottom of the ramp, sprint up.
Floor 2
1. Alternating bear crawl / crab walk across the next level. 2. 2 burpees at the bottom, sprint up.
Floor 3
1. Continue the process
MARY: 50ish WWII sit ups.
ANNOUNCEMENTS: The Grunt November 11th at 7 am (arrive by 6:45).
COT: Limiting beliefs. Know yours and overcome them!
F3 The Capital 