AO: rampart
Q: Lucille (Austin Williams) , Skeletor
PAX: GoDaddy (Zack Williamson), Jeremy Hester, Lucille (Austin Williams), Skeletor
FNGs: None
COUNT: 4
WARMUP: 15SSH, several Knoxville Cherry pickers, 6 WMH, 10 tempo squats, a few hairy rockettes, 10 Tennessee Rocking Chairs, shoulder burn.
THE THANG: Forward toss given bag up each amphitheater step with a step up to each level. Go up and down. Then do a lateral from the hip toss up with a box jump/ jump squat up and down. Third time up down over head behind the back toss with one burpee for each level. Between each set do various an exercises. Toss bag in style of your choosing all the way up hill to the fort. Heavy wall sits, heavy step ups, heavy clean and presses, heavy lunges, heavy curls, heavy extensions, sandbag get ups, heavy shoulder presses. All around ten reps each.
MARY: It was hard enough
ANNOUNCEMENTS: Family corn maze ruck next weekend, Brolympics November 4th, Mock Growruck December 2nd, Stsrfish convergence/ROCO flag planting December 9th. Talks of a thanksgiving beatdown/patch opportunity.
COT: Why was this man born blind, and how does that relate to our troubles?
Q: Lucille (Austin Williams) , Skeletor
PAX: GoDaddy (Zack Williamson), Jeremy Hester, Lucille (Austin Williams), Skeletor
FNGs: None
COUNT: 4
WARMUP: 15SSH, several Knoxville Cherry pickers, 6 WMH, 10 tempo squats, a few hairy rockettes, 10 Tennessee Rocking Chairs, shoulder burn.
THE THANG: Forward toss given bag up each amphitheater step with a step up to each level. Go up and down. Then do a lateral from the hip toss up with a box jump/ jump squat up and down. Third time up down over head behind the back toss with one burpee for each level. Between each set do various an exercises. Toss bag in style of your choosing all the way up hill to the fort. Heavy wall sits, heavy step ups, heavy clean and presses, heavy lunges, heavy curls, heavy extensions, sandbag get ups, heavy shoulder presses. All around ten reps each.
MARY: It was hard enough
ANNOUNCEMENTS: Family corn maze ruck next weekend, Brolympics November 4th, Mock Growruck December 2nd, Stsrfish convergence/ROCO flag planting December 9th. Talks of a thanksgiving beatdown/patch opportunity.
COT: Why was this man born blind, and how does that relate to our troubles?