Date: 01/28/23

AO: southpaw

PAX: Yogi, Bootlegger, Paycheck, Bunker, Billyho, CDC, Spirit Fingers, Boucher

FNGs: 0

Q: Boucher

Total: 8

Conditions: Frosty

Warm-Up:

SSH x20 IC

LAC x10 IC

Reverse LAC x10 IC

Merkins x10 IC

High knees

Butt Kicks

Speed skaters

The thang:

Follow Q – agility ladder, jailbreak, burpee broad jump

Do in reverse

Rinse and repeat

Frog jumps, duck walks, bear crawl, Lunge to other side of field – anything but Mosey or Walk – return Reverse mosey

Repeat x2

Sandbag toss over shoulder in line. Run to back.

Sandbag hand off left side through line and return on right x2

Reverse x2

Tunnel of love with sand bag

Tunnel of love low crawl

Mosey to first cone

8 cones setup for Suicides

Start 8th cone and work your way in to cone 1. Start 8 reps, 7 reps, 6 reps……

Round 1 – Merkins

Round 2 – Big Bois

Round 3 – Burpees (only 1 burpee each)

Round 4 – Straight suicide

Circle up and finished up with Pax call Cadence on core exercise of choice.

Announcements:

Bunker Convergence at Rumble, CSAUP Rumble Feb 25th

Count-o-Rama

Name-O-Rama

Billyho took us out in Prayer