AO: SlothHill

When: 12/18/2022


Number of Pax: 3

Pax Names: Freefall, McGruff The Crime Dog, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: Sunshine

The BackBlast:

Conditions – Cold AF but at least there was no wind

F3 & Covid Disclosures

Warmarama (10 min) –

20 Side Straddle Hops (4 Count, In Cadence
10 Michael Phelps (Backward, 4-Count, IC)
15 Imperial Walkers (4-Count, IC)
15 Through the tunnels (4-Count, IC)
10 Give Ups (4-Count, IC)
10 Raised the roof (4-Count, IC)
400 meter mosey
Tha Thang:

Lumber Jack 20 (30min)

Using the equipment provide pax will complete a 10-merkin buyin, then will complete the following:
40 single under jump rope
20 Clean and Jerk (45 lb barbell)
20 Forward Lunge (with a cindy, 10 each leg)
400 meter ruck (35lbs)
After every movement, pax will complete a 400 meter run.
once all movements have been completed, rinse and repeat until time is up.
Mary (3 min)

Pax will take turns calling out an ab movements until time is up.  (10-4 count, IC Penguin crunches, 15 big boy sit-ups, 5 burpees were completed before time was up)

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