Yellow sticky note
Date: 2024-02-26 AO: _sob Q: Cheese Curd PAX: Rousey, wildturkey, Starch, Franky, teddyf3, Big Tuna FNGs: None COUNT: 7
WARMUP: short run and the basic ssh, IW, hand release merkins and runners stretch THE THANG: triple nickle around the fountain with burpees and dive bomb merkins
Block work 10 overhead press, rifle carry to the chairs 25 reps of one of each, and rifle carry back…repeato 7x’s – Russian twists – Flutter press – squats – Shake the baby – Bi’s – Tri’s – Squats
Head over to the fountain 15 of each x 2 – jump ups – Inclines – Dips – Declines – Step up left – Step up right
Head to the stairs Few laps with partner…each run seperate stairs and meet in the middle – 10 hand slap merkins – 20 squats – 20 LBC
Head back to launch
MARY: Freddy Mercury for 2 mins ANNOUNCEMENTS: blood drive, savage race and WTF trail race
COT: Thanks for keeping me on the schedule, I really like the launch point so we didn’t go far Workout on a sticky or today. – thanks Franky for the blocks. Slightly smaller, but great handles and by the end, they were getting heavy – I should have swapped a few block for the extra sandbags… my bad – Good to see Teddy out after a pretty tough year of rehab – With 7 today, that tripled my #’s from last Q – Rousey last in and 1st out – Wild Turkey and Starch kept me honest and moving on the tripple nickles. – big tuna is always pushing hard
Come out on Wednesday SACS if you like to like heavy things!!
WARMUP: short run and the basic ssh, IW, hand release merkins and runners stretch THE THANG: triple nickle around the fountain with burpees and dive bomb merkins
Block work 10 overhead press, rifle carry to the chairs 25 reps of one of each, and rifle carry back…repeato 7x’s – Russian twists – Flutter press – squats – Shake the baby – Bi’s – Tri’s – Squats
Head over to the fountain 15 of each x 2 – jump ups – Inclines – Dips – Declines – Step up left – Step up right
Head to the stairs Few laps with partner…each run seperate stairs and meet in the middle – 10 hand slap merkins – 20 squats – 20 LBC
Head back to launch
MARY: Freddy Mercury for 2 mins ANNOUNCEMENTS: blood drive, savage race and WTF trail race
COT: Thanks for keeping me on the schedule, I really like the launch point so we didn’t go far Workout on a sticky or today. – thanks Franky for the blocks. Slightly smaller, but great handles and by the end, they were getting heavy – I should have swapped a few block for the extra sandbags… my bad – Good to see Teddy out after a pretty tough year of rehab – With 7 today, that tripled my #’s from last Q – Rousey last in and 1st out – Wild Turkey and Starch kept me honest and moving on the tripple nickles. – big tuna is always pushing hard
Come out on Wednesday SACS if you like to like heavy things!!
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