DATE: 9/7/2020
TIME: 0530
AO: Higgins
PAX: Cobra, Zebra
Q: Wilson
Warm up – a Standard Wilson Warmup
20 reps IC
SSH
Pickin’ Taters
Windmills
Imperial Walkers
With 1 Pax performing a Dave and Buster’s (Down and Backs), the remaining Pax would rotate through various exercises.
Down and Backs included
2 X 35# concrete block carry
70# sandbag carry
1 X 35# carry
5# sledge overhead carry
Sprint
Exercises:
Tire smash
Declined merkins
Tire flip
American Hammer with 35# block
Turkish Get Up with 5# Sledge
Big Boy Sit Up with 35# block
Side Straddle Burpees
Freddie Mercurys
Dying Cockroaches
Cool down stretches
And a fine thing about holiday beatdowns is nobody is in a rush to get to work, so we had a followup Coffeeteria at McDonalds.
YHC,
Wilson
F3 Dayton 