Date: Wednesday December 12, 2018
Time: 12:00
Location:
QIC: joker
Pax:
Joker
Denari
Ladybug
Homer
Mimbo
Noonan
Mary Lou
Preblast:
https://files.f3nation.site/6a/bb2730061911e991bedbb2693cc076/dirty.jpg
BackBlast:
Good day for anyone who likes fireman carries, burpies, and being cold and wet!
Warm up:Side-straddle hops (20), Push-ups (20), Flutter kicks (20), Squats (20)
Mosey: Lake Shore East Park
Workout (A)
Casualty carry sprint across field (85m), drop casualty
Sprint back to halfway (10 burpies)
Sprint back to start (10 burpies)
Sprint back to halfway (10 burpies)
Sprint to end and drag casualty to halfway (10 burpies)
Drag casualty to end (10 burpies)
Workout (B)
Squats (20), Flutter kicks (20), Low crawl across field (85m)
BJJ hip swings (20), Leg spreaders (20), Lunges across field (85m)
Imperial walkers (20), Mountain climbers (20), Bounding across field (85m)
Leg lifts (20), Turkish get-ups (10 each side)
Mosey: The Bean
Special thanks to our North Carolina guests and everyone who assisted with my VQ!