Rec League

Date: 2026-10-23
AO: Rec League
Q: Cookies ,
PAX: Cookies, 120, John Kluge, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
WARM-O-RAMA
– SSH x20
– Imperial Walkers x15
– Windmills x10
– Merkins x10
– Squats x15
– Mountain Climbers x20
– Mosey to main area
THE THANG
1. Bad Decision Ladder
Each round added another exercise while retaining all previous movements. One hard lap after each completed round. – R1: 5 Burpees
– R2: +10 Merkins
– R3: +15 Squats
– R4: +20 LBCs
– R5: +25 Mountain Climbers
– R6: +30 Walking Lunges
– R7: +35 Shoulder Taps
– R8: +40 SSH
2. Partner Work — “It Seemed Like a Good Idea”
Partner 1 runs while Partner 2 works. Switch each shuttle.
Team totals:
– 50 Hand-Release Merkins
– 100 Bonnie Blairs
– 150 Flutter Kicks
– 200 Squats
Shuttle distances increased each round: 20 → 40 → 60 yards → full distance. 3. Final Bad Decision — Burpee Ladder
– 1 Burpee + sprint out/back
– 2 Burpees + sprint out/back
– 3 Burpees + sprint out/back
– 4 Burpees + sprint out/back
– 5 Burpees + sprint out/back
MARY
– none
ANNOUNCEMENTS
– The Grunt
COT
– N/A
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