Start of Training Camp

AO: The Nunnery

When: 07/26/2023

PAX:

Number of Pax: 6

Pax Names: Gold,

Number of FNGS: -1

FNG Names:

QIC: Gold


The BackBlast:

Pax: Alliance, Madoff, Silver Spoon, Total Recall, Snork, Slider, Gold
Temps: ideal

Work:

Warmups:  SSH, Mtn climber, Old Man Stretch, Calf stretch, Daisy Picker

Thang 1: Mosey to Concordia University Parking garage: Run to top with 10 squats at each turn.  At top, 10 burpees oyo.  Descent down via stairwell (sauna conditions)

Thang 2: Mosey to football field for drills:
1. Side to side seat rolls to plank with ascending merkin count

2. Up downs
3. high knees in place

4. 4 corner drill (forward, side shuffle, back, side shuffle)
5. Bear crawls/ crawl back
6. 4o yd sprint
7. SL hops R/L
8. Lunges
9. Bear crawls/crawl back
10. 40 yd Dash

Thang 3 – Mosey back to AO for 13 min of coupon/mary work. Ten reps with each Pax choosing the exercise.

COT:  I heard on radio today is national speeding day; made a PSA to all not to speed!

Coffee/iced tea followed.

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