DATE: 2023-11-04

AO: southpaw

Q: Nurse Jackie

PAX: Wee Man, Sharpie

FNGs: None

COUNT: 3

WARMUP:

Pre-Ruck: 3+ miles with Sharpie. Then he left to run like a nut.

SSH IC x 20

Mosey to track.

Mosey on the track.

Stopped in each corner:

SSH x 20 (then decrease by five in each corner)

THE THANG:

4 large orange cones were set on the field. Two on the 10 yards line and two on the 20 yards line. Each on the yards markers.

1st Round – Arms:

– 20 Merkins at each corner. Alternate through 4 different merkins.

– Move between corners with Lounges.

2nd Round – Legs:

– 20 Squats at each corner.

– Move between corners Bear Crawl.

3rd Round – Core:

– 50 count: BBS, LBCs, Flutter Kicks, Freddy Mercuries.

– Move between corners Bear Crawl

ANNOUNCEMENTS:

Spartan Beast  – November 18. Ticket is now $70 – contact Wee Man.

COT:

Prayer and Pledge