AO: Boathouse

When: 09/15/2021

PAX:

Number of Pax: 3

Pax Names: Gandalf, Nuke,

Number of FNGS: 0

FNG Names:

QIC: Average Joe


The BackBlast:

Warmarma

Polka – IC 10 each leg

1 Leg YT fly – IC 5 each leg

Slow Mo Squat – IC 10

Calf raise – front IC 5, Pigeon IC 5, Plié IC 5

 

The Thang

Ruck Up and grab CB

3 rounds of movements  at each end of the parking lot as a group

1st movement -half burpee with CB – IC 10

Ruck to opposite parking lot end with CB

2nd movement – squat feet release on CB – on my down 15

Rinse and Repeat 3 rounds

Next Rucking the Berkeley Bridge with CB.  Each person had a CB except 1.  Worked as a team constantly swapping out CB while rucking over and back.

2 min left after the fun time on the bridge, finished up with calf raises in 3 positions IC 10

 

COT

 

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F3 Hampton Roads