5 January 2025 Backblast: Colson, Pennywise, and Southie posted.
The Warmup: SSH, Don Quixotes, Sir Fazio Arm Circles
The Beatdown: Mike Tyson & WW2
– Lt Dan walk
– Mosey back
– Cocaine Bear Crawl
– Mosey back
– Frog Jump walk
– Mosey back
– Lunge walk
– Mosey back
– Squat Hold walk
– Mosey back
– High Knees mosey
– Mosey back
– Burpee walk
– Mosey back
Mosey to the shelter. Do the following exercises 3x:
20 – Dips
15 – Derkins
10 – Step Ups (L+R=1)
Mosey to Extraction Site (Lift Station)
1 Stair Climb
1 Minute Plank
Mosey back to shovel flag/parking lot.
End with COT.
*Announcement: Colson is arranging a ruck march/2026 planning meeting for his next scheduled Q workout. Stay tuned…
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