THE FORT · SAT DEC 30

Core and Cardio with a big Donut

When: Saturday, December 30, 2023
AO: The Fort
Q: Grinder
PAX: 6 Grinder, Clickbait, Cohiba, HarryCarry, Soup To Nuts, Tesla81

Slackblast:
Core and Cardio with a big Donut
DATE: 2023-12-30
AO: ao-the-fort
Q: Grinder
PAX: SouptoNuts Clickbait Cohiba HarryCarry Tesla81
FNGs: 0
COUNT: 6
WARMUP:
- SSH / IWS / CP / mosey to hill by gun shop
THE THANG:
- Sprints: 3x hill sprint with at least 50% / 75% / 100% steam
- donut flip: 2 teams, traveling PAX calls exercise which all remaining PAX have to complete until traveling PAX has reached other team, rinse and repeat until all have traveled.
- Sprints: same as above
- mosey back to COT
- Core and Cardio: various core exercises for 3 min, then 1 min cardio exercise, rinse and repeat 4x
MARY:
- Jack Webb: 1/4 pushups + OH claps
ANNOUNCEMENTS:
- read newsletter
COT:
- was held