Q-ChewToy
PAX-Almanac, FNG (Dux)
Seal clap
Moroccan nightclub
Imperial walkers
300 bent rows
200 Merkins
300 squats
200 lunges (2 is 1)
300 reverse crunches
200 hillbilly squat walkers
300 shoulder presses
68 Merkins
“Nemo Lived Another Year” 5/27/2020
warmup with 20 SSH, 10 shoulder circles, 20 windmills and 20 Merkins
The Thang…
With a sandbag
54 Chest presses
54 bent over rows
54 Shoulder Presses
54 Upright Rows
54 Curls
54 Dips (w/o SB)
54 Squats
54 Yards walking lunges
54 Yards SB clean and throw
108 yard offset farmers carry
6 MoM AMRAP
54 Flutters
54 LBC
54 American Twists
LURB or LURG or is it UGH?
5/20/2020
Q- Chew Toy
PAX-Almanac
Slaughter Starter
5 min air jumps
100 absolutions
200 BBSU
300 Lt. Dans
5 min air jumps
Pt test 5/9/2020
Q-Chew toy,
PAX- Nemo
Warmup
Windmills
Ssh
Arm circles
The Thang
2 min max Merkins
2 min max bbsu
1.3 mile timed run
Ruck 2.3 miles
Climb the mountain 5/13/2020
Q-ChewToy
PAX- Nemo, Pinocchio, Almanac
Modified windmills
Core rotations
15 E3MOM
12 ruck presses
6 over ruck burpees
12 ruck squats
6 over ruck burpees
Discuss MILES as it pertains to leadership
Mission
Intensity
Load
Environment
Situation
F3 The Capital 