4 Quarters Birthday Beatdown

AO: Black Widow

When: 2024-06-15

QIC: DeLorean

PAX (13): Corner Kick, FannyPack, G String, Ha-ha, Meatball, NRA, ShuttleCock, TURK, Zohan, Github, Roadside, Crocks

Preamble:

Great day to Lead!

Warm-O-Rama:

Long warm up:
  • 1 mile trail run - lower side loop to bottom of BFH
  • SSH
  • WP
  • Arm Circles
 

The Thang:

1st Quarter:
  • Long warm up
  • Imperial Walk bottom of BFH to end of guard rail
  • Bernie up to manhole
  • sprint up to the top of BFH
2nd Quarter:
  • Fox hole - 100 yrds
3rd Quarter: Bear Crawl Dora: (didn't quite finish)
  • 200 squats
  • 200 Dips
  • 300 Hammers (A)
  • 200 lunges (s)
  • 200 Dry Docks
  • 300 LBC
  4th Quarter: Wild card
  • Crocks (FNG) selected - Sprints!
  • 100, 90, 80, 70, 60, 50, 40 30, 20 yrd sprints
  • 10 yrd bear crawl
  Over Time!
  • 3 x 10 electric cars

COT:

prayers spoken and unspoken. safe summer travel

Naked-Man Moleskin:

Love this group.  thanks for 6th man Zohan

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