AO: The Higgins (Thomas Cloud Park)
Q: Cobra
PAX: Tails, Goldstar, Zebra, Wilson, Heater
Warmup: 1/2 mi run, Al Gore for the 6
The Thang: Indian Run Sandwich on Block Bread
• Split into pairs, grab blocks
• One partner: Weighted Merkins IC, Other partner: Block Curls IC
• 2 reps of first exercise, then partners switch and perform 2 reps of second exercise
• Ladder (by twos) up to 10 reps
• Indian Run – to the upper parking lot and back (~1/2 mi), plank for the 6
• Block Presses and Block Squats
• Ladder (by twos) from 2 to 8 reps (each exercise)
Finale: Bruce Lee IC
Freeze-dried merlot (just add water… or merlot)
COT
NAMERAMA
COUNTERAMA
PHOTO
F3 Dayton 