- When: 02/15/2014
- QIC: Crotchless
- The PAX: Feud(R), slip n slide, sasquatch, old chub (R), six mill (DR), Bartles n james, ditch witch, crotchless
8 pax showed up at Asgard on a cool Thursday. Temperature? who cares…See Core Principal #3. We’re here, so let’s work!
Warm a rama
slaughter starter- 20 burpees, followed by 20 SSH IC
indian run 3x around parking lot but last pax had to do 5 squats, then catch up to front of the line
THANG 1
Tabata supersets for arms. Each set consisted of alternating between two exercises that hit same muscle groups. 8 rounds of 20 seconds on/10 seconds off
Bicep curls/static curl hold
chest press/skull crushers
single arm rows/upright row
dips/ranger merkins
THANG 2
suicide ladder drills
5 Bobby Hurleys at baseline, run to first line, then back to baseline. Do 10 Bobby Hurleys. Run to second line, then back to baseline. 15 Bobby Hurleys. Go to far side and back. 20 BH. Climb back down the ladder all the way to 5 BH
Thang 3
split pax up into two teams of 4 and headed to playground. One group did 10 pull ups while other group did 10 step ups on park bench. Switch stations. 2 full rounds conpleted
COT
Count
Name
Kraken, Donut Ruck. YHC spoke about the 4 C’s to identify and correct problems in one’s life. Identify Condition, the Cause, Correction, Confirmation. Prayers for safe travels for pax leaving town and Drumstick and family to safely reunite in Italy.
prayer
pledge