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03/05/2024 - Swamp - Grab Bag Coupon Beatdown

45 deg F, damp and misty morning in the Gloom. 5 core principles given and accepted.

Warm-Up:

std Heisenberg 10 warm up exercises

Station #1: Parking Lot

  1. 100 combined Merkens/Rifle Carry to first 1/2 way
  2. 75 Squats/side shuffle to pole
  3. 50 overhead presses/karaoke to middle Pole
  4. 25 blockies/Sprint to last pole and back

 

Station #2:

2 Burpee – Indian Run with Sandbag

Hold plank in line and pull through, when pulled through, do 5 merkens,  run to end of row, we will snake length of straight or as long as I can go.  Once completed…Indian run to pavilion.

 

Station #3:  Pavilion  4 sets Pyramid (25, 20, 15)

step ups , dips, gas pumpers, decline merkens

COT – prayers for Chris and Long Haul grandson.

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