Frozen Firehouse

AO: The Firehouse

When: 01/15/2019

PAX: Dash, Fudd

QIC: Fudd

2 PAX braved the cold to put in some work this morning at the Firehouse. 30 degrees when we took off on our mosey…

Warm o Rama

Lap around long end of parking lot

SSH

Abe Vigodas

Sungods

Sprinklers

 

The Thang

Quick Ring of Fire holding plank in between exercises

10 Merkins IC

10 Mountain Climbers IC

Hold Plank then rinse and repeat.

Now that our chests were warmed up we headed to the hill for some 11’s.

Merkins at the bottom, Derkins off the benches at the top.

Mosey to the football field for some rounds of 4 corners.

Starting at midfield each corner is assigned an exercise/reps

10 BBSU / 20 Merkins / 30 Squats / 40 American Hammers

After completing each corner return to midfield and pay the toll with 5 burpees.

Round 2 of 4 Corners…add 10 reps to each exercise and swap out burpees for 5 4×4’s as the toll.

Mosey to the flag for some Mary.

Box Cutters / ABC’s / Flutters

 

COT

Prayers for continued healing for a fellow PAX and continued growth for the AO.

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