- When: 11/16/2023
- QIC: DNR
- The PAX: feud, slip-n-slide, bartles&james, crotchless, sasquatch, old chub, oxy-clean, six mill
WARM-UP: 10 seal jacks, 10 goof balls, 5 four count merkins, 5 four count squats, 10 reachers, 5 four count LBCs forward, 5 four count LBCs backward, 10 wonder bras, 10 michael phelps
THE THANG:
Station 1
11 goblet squats, 24 merkins, 16 rows (8 each arm), 100 yard shuttle run
Station 2
11 clusters, 24 big boy sit-ups, 16 jumping lunges
Station 3
11 burpees, 24 gorilla rows, 16 overhead walking lunges
Station 4
11 No surrenders, 24 kb swings, 16 derkins
Station 5
11 mountain climbers (4 count), 24 yard rifle carry, 16 step-ups (or 8 box jumps)
COT:
EOD Senior Chief Scott Dayton KIA 11/24/2016 this workout dedicated in his honor. Prayers for Bailey family as they travel. Bartles&James family celebration of life for Ms grandmother. My cousin, ricky with his treatments and marty awaiting heart transplant at Mayo.
