Usual suspects!

10.21.19 @ The Brig

PAX:  Minivan, Brutus, Radar, Schnitzel, Hard Hat, Spaulding-QIC

Conditions:  63 degrees with no humidity….perfect for a Monday morning

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper and stronger today.

Warmup:

SSH x 20 IC

TTT x 10 IC

Seal Jacks x 20 IC

Air Presses x 10 IC

Arm Circles’s x 10 both ways

IW x 10 IC

Mosey over to the tokens.  Each PAX retrieves two tokens for a long run around campus

Thang: with your tokens

1st stop – 10 x 4 x 4’s (Burpee, 4 Merkins, 4 Mtn Climbers) – enough of those

2nd stop – 10 Merkins, 20 Alt Shoulder Taps

3rd stop – 10 Merkins, 20 Alt Shoulder Taps, 30 Squats

4th stop – 10 Merkins, 20 Alt Shoulder Taps, 30 Squats, 40 Overhead Raises on your back

5th stop – 10 Merkins, 20 Alt Shoulder Taps, 30 Squats, 40 Overhead Raises, 50 Lat Raises

6th stop – 10 Merkins, 20 Alt Shoulder Taps, 30 Squats, 40 Overhead Raises, 50 Lat Raises, 60 SSH’s

Back to the Flag

TTT x 10 IC (gang thought we were in cool down mode…..nope)

Sprints around the parking lot.  Sprint the long way…walk the curve…sprint back…walk the curve!

Rinse and Repeat Sprints

Mary 

Flutters x 20 IC

COR, NOR

Announcements: Schnitzel is pushing Slack for the P200 – great just another way for JV to recruit

Prayer: 

Moleskin:

-Quiet crowd for a Monday at the Brig

-Hard Hat questions Brutus on his choice of music

-Radar spent a small fortune at Disney World!

Until next time ~Spaulding

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