AO: Swamp
When: 01/09/2024
PAX:
Number of Pax: 9
Pax Names: Biscuit, Dr. Luck, Drop Box, Heisenberg, Hot Shot, Knievel, Long Haul, Slice, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Heisenberg
The BackBlast:
Pleasant 30F morning in the gloom, 9 pax for disclaimer, 1 late causing penalty burpees at end.
Leadership verse of the day:
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you
should look not only to your own interests, but also to the interests of others.
Warm Up, the usual Heisenberg moves…, followed by mosey around park circle.
Stations: 40 active:25 rest
- Battle rope alternating wave.
- Burpees
- Kettlebell Swings (25 lb.)
- Curls (2×15 lb.)
- Squats Thruster (cinder block)
- Overhead press (40 lb. Sandbag)
- Lunges (2×20 lb.)
- Merkens
- Big boy sit ups
- Plank Jack
- Sandbag Deadlift (70lb)
- Mountain Climbers
2 rounds, between first round we did Motivators from 5 followed by 5 burpees for 55 birthday tomorrow.
After 2nd round we finished up with 10 penalty burpees, circle burp style.
COT, prayers for Milestone, Jay, Biscuit, and Knievel’s 95 yr. old friend.