AO: DeHavilland
Date: 08.21.21
Time: 0700
Q: Swobbles
Pax: Fence Post, Wilson, Faucet, Skywalker, and Jingles rucked and joined us for COT
Warmup:
SSH x 20, 15, 10, 5 IC
Mountain climbers x 20, 15, 10, 5 IC
Alternate between on each set
The Thang:
Mosey to pull-up bars
Pull-ups x 25 OYO
Merkins x 50 OYO
Squats x 75 OYO
Gas Pumps x 100 OYO
Mosey to military monument
Incline Merkins x 25 OYO
Decline Merkins x 25 OYO
Step ups x 25 OYO
Mosey to softball fields
Start in middle portion of all the fields.
Perform exercise x 15 in the middle
Run out to end of concrete, run back to middle, perform exercise x 15 Hip Hinge
Squats
Ice Skaters
Mosey to flag, perform SSH OYO until 0800.
Mumblechatter: Fence Post shared the 5 key exercise types to keep you healthy and moving. Push movement is not one of them!
COT
F3 Dayton 