Late Again

Conditions: 40 deg F, mostly clear but gloomy Disclaimer and F3 Principles recited Warm-a-rama: Bat Wings (10 forward & backward arm circles, seal claps, overhead claps) Michael Phelps (10) Daisy…

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Dark in the 50s. dry. We went for speed and endurance today. We clocked in at a 16 Minute 5 second pace and covered over 3 miles. We burned over 371 active calories today according to Apple watch. It is a great day my friends. COT: Mathew 7: ask and it shall be given, seek

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The 600

Dryland Standing Individual Medley Stretch-In cadence to 10 each-Butterfly, Backstroke, Breaststroke, and Freestyle Imperial hillbilly Walkers Daisy pickers Hillbilly Rockette Kicks Mosey around block Pair up One person completes a 25 yard bear crawl then run while the other works to complete the reps below 200 dips 200 big boys 200 hand release merkins One

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Man o’ Man

WARMUP Imerial Walkers 10 motivators 7 Old man streach 10 count Rossy 10 count MAIN EVENT 20 seconds with 10 sec break x 14 repeats Jabs, Upper cut, round house, bob/weave Lunges Merkins Kicks COOL DOWN (Yoga flow) tree pose -> warrior 3 Dog down -> pigeon -> child pose -> butterfly

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Rucking bricks

Abe Seal claps Overhead Imperial walkers Daisy pickers Goofballs Rucking bricks Ruck 3 miles while carrying two 8lb bricks, rotating the two bricks between PAX every 1/4 mile. Before each PAX passed the bricks on we squated in a circle while the PAX with the bricks did enforcers to 5, all of us mimicking his

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Ability Ruck

Warm ups Imperial Walkers Abe Vagodas Michael Phelps Daisy pickers SSH 3.11 mile ruck – Wall merkins, Ring pulls and step ups at the Oven site Rossys to both sides and then middle Downward dog Plank calf stretches American Hammers to fail, last one with feet up wins. Guiliani went to 36 on a four

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