4 Quarters Birthday Beatdown
AO: Black Widow
When: 2024-06-15
QIC: DeLorean
PAX (13): Corner Kick, FannyPack, G String, Ha-ha, Meatball, NRA, ShuttleCock, TURK, Zohan, Github, Roadside, Crocks
Preamble:
Great day to Lead!Warm-O-Rama:
Long warm up:- 1 mile trail run - lower side loop to bottom of BFH
- SSH
- WP
- Arm Circles
The Thang:
1st Quarter:- Long warm up
- Imperial Walk bottom of BFH to end of guard rail
- Bernie up to manhole
- sprint up to the top of BFH
- Fox hole - 100 yrds
- 200 squats
- 200 Dips
- 300 Hammers (A)
- 200 lunges (s)
- 200 Dry Docks
- 300 LBC
- Crocks (FNG) selected - Sprints!
- 100, 90, 80, 70, 60, 50, 40 30, 20 yrd sprints
- 10 yrd bear crawl
- 3 x 10 electric cars