Date: 2024-09-10
AO: delphi
Q: Blue Steel
PAX: Blue Steel, Nano, NOAA, Peanuts, Rambler, Rocket, spartan, Yard Sale, Monte Karlo, Ashe FNGs: None
COUNT: 10
WARMUP: ssh, Waybacks, torso twist, groin stretch, etc.
THE THANG:
Goal line to 50 yd alternate leg lunges with Cindy
Chest carry and and at every 10 yds do 10 curls with ole Cindy heading back to goal line 50 Monkey Humpers at goal line
Rifle carry to 50
On your 6 for chest press with Cindy at 50 (100 reps)
Rifle carry back to goal line
Backpedal back to 50 to retrieve ole Cindy
10 Burpees at 50
Back to goal line rifle carry with Cindy
No cindy bear crawl to 50 and back
30 Bonnie Blair’s with Cindy at Goal line
Ricky Bobby with OLE Cindy
MARY: lower lumbar work
ANNOUNCEMENTS: Stair Climb, AT Hike
COT: be yourself don’t look back and be somebody and be the best you are
Tags: delphi, Blue Steel, Nano, NOAA, Peanuts, Rambler, Rocket, spartan, Yard Sale, Monte Karlo, Ashe
F3 The Capital 