Welcome Back

AO: Academy

When: 2025-04-15

QIC: Tank

PAX (8): Avis, Deep dish, Mayhem, No-See-Um, PushBack, Sweep3r, Turbine

Fulton County back from break

No warm up

Sprints 5 down and back suicides

5 crossover Mercans alpha on cinder

Stadium

Everyone gets a bench

20 leg raises to full back

Run up and down stadium stairs

Knees to chest 20

Run stairs

100 flutters alpha

Run up and down stadium stairs 2x

100 Freddy Mercury’s alpha

Run up and down stairs 2x

Move to corner of track

30 overhead press

30 curls

Run lap

Repeat 2x

20 Front raises

20 skull crushers

Run lap repeat 2x

15 Decline Mercans

10 Thrusters

Run lap

Repeat 2x

15 Kettle Bell swings 15 Irkins run lap 2x

Prayers for Sarah, No-see-um Dad, Goose, Spider, CrossRuck

Good crew today, it’s great to work with people who want to be challenged