AO: Falcon Hill
Weather: Warm & fair for Nov. in OH!
Time: 0530
Q: Armstrong
Pax: Wilbur (Pittsburgh-New Guest), Cobra (sss), Burt Macklin FBI, Frank The Tank, Crockett, Stick Up (Louisville-Regular Guest)
Warm-a-Rama: 20 reps IC:
Pickin’ Taters | Side Straddle Hops | Burpees x 5
COP – Circle of Pain (5 Set Goal per CHAD 1000X TRAINING PLAN, but we only had time for 2 sets):
10 Lateral Lunges Steps IC
10 Cossack Squats IC
10 Big Boy Sit Ups IC
10 Flutter Kicks IC
10 Slow Merkins IC
220 Yard Lunge Walk (132 steps down & 132 back to COP)
REPEAT ABOVE
0608: Count Off | Video | COT | Prayer | Picture
Ps – @Stamp will soon let us all know about the time/place where the Dayton Area Rucking Club (DARC) will hold their CHAD 1000X Event.
F3 Dayton 