AO: ao-yard
Q: Quick Release (16/175)
PAX: Bale, Squeeky, Chew bone, Moen (25/100), Coconut, Saints (25/135), Quick Release (16/175), Skidz, Motel 6, Muggsy, Mugshot
FNGs: None
COUNT: 11
CONDITIONS: Mid 20’s & clear
WARMUP: SSH, Copperhead squats, Foxholes, LBAC, Pool Pissers
THE THANG: Hero Workout – Bert
PAX completed the following exercises:
Q: Quick Release (16/175)
PAX: Bale, Squeeky, Chew bone, Moen (25/100), Coconut, Saints (25/135), Quick Release (16/175), Skidz, Motel 6, Muggsy, Mugshot
FNGs: None
COUNT: 11
CONDITIONS: Mid 20’s & clear
WARMUP: SSH, Copperhead squats, Foxholes, LBAC, Pool Pissers
THE THANG: Hero Workout – Bert
PAX completed the following exercises:
Burpees 40/20
400/200 m run
Merkins 80/40
400/200 m run
Walking Lunges 120/60
400/200 m run
Squats 160/80
400/200 m run
Walking Lunges 120/60
400/200 m run
Merkins 80/40
400/200 m run
Burpees 40/20
PAX had the option of column #1 or #2.
In honor of Marine Cpl Albert Gettings who killed in action on 1/5/09 in Fallujah, Iraq serving our country.
MARY: completed round of core exercises.
ANNOUNCEMENTS: Shirt order online at F3 MudGear. Prayers for Saints (25/135) friend dealing with liver failure.
Thanks to Bale for CPR training after workout.
COT: Yes.