AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, G-6 (Rick Kuhlman), Shotgun, Buzz cut (George Leonard), Flop, Butt Buster, Snooze, Snooze
FNGs: 1 Snooze
COUNT: 8
WARMUP:
Q: Postman (Scott Colby)
PAX: vanilla, G-6 (Rick Kuhlman), Shotgun, Buzz cut (George Leonard), Flop, Butt Buster, Snooze, Snooze
FNGs: 1 Snooze
COUNT: 8
WARMUP:
The usual
THE THANG:
Circuit 1:
At amphitheater
Run up to the top of the ramp
15 rows
Run down to the bottom on the other side
25 merkins
4 rounds
Circuit 2:
Performance lawn
Run lap
30 sec plank
Run 3/4 lap
30 sec plank
Run 1/2 lap
30 sec plank
Run 1/4 lap
30 sec plank
Circuit 3: At church parking lot
Upright row/front raise combo x 20
Shoulder tap merkins with coupon, 8 each
Hollow hold chest press x 20
Glute bridge skullcrushers x 20
Big Boy to Press x 15
Run to top of parking lot and back
Repeat.
MARY:
ANNOUNCEMENTS:
Sign up for Tails on Trails on Oct 25th
tributehikes.com/
You can hike or ruck it: 2 and 4 mile options
Donation optional
Stay for the festival
COT: