Bad Company

AO: The Last Stand

When: 2024-11-13

QIC: Ballerina

PAX (3): Ballerina, Forrest, Steamer

Preamble:

Wind is chilly

Warm-O-Rama:

SSH, Hillbillies, Bear Hugs, Skull Claps, Abe Bagodas, Weed pickers, Toy Soldiers

The Thang:

10 Step ups( alpha count) , 10 push ups, run up the hill, 10 Squats, Bernie Sanders down the hill - repeat x 10 Pax alternate doing farmers carry with sand bells for prescribed distance While 1 pax is doing farmers carry remaining pax work a core exercise until all pax have rotted thru farmers carry. Continue until time expires core exercises : BBS, American hammers, plank, flutter kick, low Dollie’s, lbc

COT:

Gratitude and prayers

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