12/8/24 – Fortress 0630-0730
Stark and Guardian CoQ Beatdown with the help of Madden
Pax:
Radio
Coconut
Photon
Nitrous
Geppetto
Iso
Badger
Huckleberry
Stark – CoQ
Deliverance
Tarnished
Madden – CoQ
Guardian – CoQ
Binford
Warm up with in cadence: chainbreakers, windmills, potato pickers, Michael Phelps
The Thang:
8 total sets that pairs of PAX alternated work. See below with this in mind: One pax does a suicide while the other pax does as many HR merkins as possible. Suicide pax serves as the timer. Pax #2 counts HR merkins rep. When they switch, try to beat your partners rep count for HR merkins but also, the second time you do HR merkins, try to beat your own first attempt total. We alternated each round by doing work on pavement and work with a block in the grass. You vs You.
Round 1. Suicides and HR merkins/
Murder bunnies and BBSU
Round 2. Burpee Broad Jumps and Ninja Squats/ rifle carry block x2 laps and 4ct flutter kicks
Round 3. Suicides and Curls/ block carry lunge walk and box cutters
Round 4. Burpee Broud Jumps and J Los/ Ape hops with block and squats
COR
NOR
6 – Radio
Announcements
LDP3- Shield lock
Prayer
Lamplight breakfast 😋🍞🥚☕️🥛
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