THU DEC 8

Slackblast:

When: Thursday, December 8, 2022
Q: Walker
PAX: 16 Walker, Anchorman, Badlands, Band Camp, Barry Manilow, BONES, Boss Hogg, Cake Boss, Double D, Joe Lyons, Kermit, maximus, Pusher, Shady, Stang

Slackblast:
Gun & Run - Keeping It Simple
DATE: 2022-12-08
AO: ao-minnow-pond
Q: Walker
PAX: CakeBoss Double D Barry Manilow Anchorman Boss Hogg Badlands Kermit Stang BONES Pusher Shady Joe Lyons (F3 Long Duck) Band Camp Maximus, McGuyver
FNGs: 0
COUNT: 16
THE THANG: Ran approximately 2 to 3 miles, 7 pain stations with 30 reps of merkins, squats, and in cadence flutter kicks, and 3 reps of burpees. Totals: 200 merkins, 200 squats, 200 IC flutter kicks, 21 burpees. Finished up at the COT with isometric work for chest and arms.
COT:
ANNOUNCEMENTS: Harris Park Garbage Detail, Dam to Dam Bar 10k on January 28th, FM Christmas Pary on Dec. 16h.
Closed COT with a prayer.