August 18, 2018 – Oak Grove

August 18th

AO Oak Grove

Work Out: FOG MONSTER

6PAX

Q: Burt Macklin FBI

PAX: Elroy, Pepper, Burt Macklin FBI, Who Dey, FNG (Cam), FNG (Cory)

Warm Up

One Mile run around Oak Grove Park West Side

FOG MONSTER (due to heavy fog)

–        10 Push ups; 50 m Sprint; 10 Push ups; 50 M Lunges; 10 Push ups; 50 M Suicide Sprints; 10 Push ups; Over head arm Clap until complete.

–        Rest

–        10 Sit ups; 50 m Sprint; 10 Sit ups; 50 M Bear Crawl; 10 Sit ups; 50 M suicide Sprints; 10 Si ups; plank until complete

–        Rest

–        5 Burpees; 50 m Sprint; 5 Burpees; 50 M High Knee; 5 Burpees; 50 M Suicide Sprnts; 5 Burpees; over head arm claps until complete

–        Rest

–        5 Deep Squats (below parrellel); 50 m Sprint; 5 Deep Squats; 50 m Sprint; 5 Deep Squats; 50 m Suicide Sprints; 5 Deep Squats; Over Head arm clap until complete

–        Rest

COT

Counterama

Namerama (2 FNGs today)

Fellowship Boston Stoker SR 48 (Centerville)

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