Move as a unit to achieve the goal

Move as a unit to achieve the goal

Warm Up

• A mosey to the circle in front of the trail to do:
  • 15- Side Straddle Hops
  • 15- Imperial Walkers
  • Calf Stretches
  • 15 – Potato Pickers

The Thang

The 4-course meal for Breakfast was ABS, Legs, Arms and Cardo in rotation of 4’s that covered 3.6 miles.  A even Dozen said either you do or you don’t.  There is no in-between.

With a Mosey to Mill Bridge we partner up for a quad beat down.

200 Reps with a quarter jog around the parking lot between each of the below.  (The ABS)

• LBC
• Futters
• Big Boys
• American Hammers

150 Reps with a quarter jog around the parking lot between each of the below.  (The Legs)

• Toe Taps
• Sumo Squats
• Monkey Jumpers

100 Reps with a quarter jog around the parking lot between each of the below (The Arms)

• Air Lifts
• Shoulder Taps

50 Reps with a quarter jog around the parking lot between each of the below (The core)

• Turkish Get Ups

Mosey to Field (Sprints) for the Cardio.  What is a little dirty wet shoes.

• 4 laps – 10 – Merkins each
• 3 laps – 10 – Imperial Walkers each

Mosey back to COT for have a nice day.  Perfect 60 minutes for Breakfast

The Moleskine 

Hot and Humid but we were all work together to get it done.

Announcements 

• Blood Drive
• Crist Closet
• F3 Days